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FRIDAY 180831

Warm-up:

Individual…

Row or Bike

10 Hollow Rocks

10 High Box Step ups

Group…

Pigeon Stretch Both Sides

Spiderman Pose each side

Downward and Upward Dog

Karaoke Down and Back

Duck Walk Down

Butt Kickers Back

15 Squats

Review the Back Squat

 

Strength and Skill:

Every 3 minutes, for 15 minutes (5 sets):
Back Squat x 4 reps @ 3 sec descend and 2 sec pause

 

Fitness:

For time:
1200 Meter Run
30 Walking Lunges with DB/KB Farmer’s Carry
800 Meter Run
30 Foot Walking Lunges with DB/KB Farmer’s Carry
400 Meter Run

 

Performance:

For time:
1200 Meter Run
30 Walking Lunges with DB/KB Farmer’s Carry (32/24 kg)
800 Meter Run
30 Walking Lunges with DB/KB Farmer’s Carry (32/24 kg)
400 Meter Run

16 minute time cap.

 

Mobility:

Mash Quads

Figure 4 to Glutes on Roller

Roll Posterior

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