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FRIDAY 180727

Warm-up:

Individual…

Run/Row/Bike

Banded Hamstrings

Banded Lat Stretch

Group…

200m Jog

Pigeon Stretch on each side

Ostrich walks

High knees back

10 Squats

Downward Dog/Upward Dog

10 Kipping swings

10 Scap Pull ups

5 Strict pull ups

Review the movement standards and setup…

 

Fitness:

Every 2 minutes, for 30 minutes (3 rounds) of:
Station 1 – 400 Meter Run
Station 2 – 30 Wall Ball Shots
Station 3 – 400 Meter Run
Station 4 – 15 Strict Pull-Ups
Station 5 – 15 Burpees

Your goal should be to finish this entire workout without falling short in any interval. If the prescribed repetitions or distances are unattainable, please adjust the reps such that you are able to complete the first round (10 minutes) relatively comfortably, you are challenged in the second round, and the third round will be very challenging both mentally and physically.

 

Performance:

Every 2 minutes, for 30 minutes (3 rounds) of:
Station 1 – 400 Meter Run
Station 2 – 30 Wall Ball Shots (20/14 lbs)
Station 3 – 400 Meter Run
Station 4 – 30 Pull-Ups
Station 5 – 15 Burpee Box Jump-Overs (24″/20″)

Your goal should be to finish this entire workout without falling short in any interval. If the prescribed repetitions or distances are unattainable, please adjust the reps such that you are able to complete the first round (10 minutes) relatively comfortably, you are challenged in the second round, and the third round will be very challenging both mentally and physically.

 

Mobility:

LAX to Plantar Fascia

Roll Posterior

Banded Hamstrings

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