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FRIDAY 180427

Warm-up:

Individual…

Row or Bike

Crossover Symmetry

12 Waiter Bows

Group…

10 Dislocates

10 Good Mornings

10 Yoga Push ups

10 Hollow Rocks

10 Squats

Review exercises…

 

Strength and Skill:

Every 90 seconds, for 12 minutes (2 sets of each):

Station 1 – 6 Hip 90/90 rotations
Station 2 – 60 seconds of Side-Plank Hold (Left Side)
Station 3 – 8 Kneeling Split Stance DB Press each arm
Station 4 – 60 seconds of Side-Plank Hold (Right Side)

 

Fitness:

For time:
100 wall balls

EMOM 3 Burpees starting with burpees

 

Performance:

For time:
100 Wall Balls (20/14)

EMOM 5 burpees starting with burpees

20 minute cap.

 

Mobility:

Mash Quads

Roll Posterior

LAX Plantar Fascia

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