FRIDAY 181130



Foam Roll

Row or Bike 2-3 minutes


Coaches Choice


Fitness and Performance:

Every 90 seconds, for 30 minutes (4 sets):
Station 1 – 20/15 Calories of Assault Bike
Station 2 – 15 Burpee Box Jump-Overs (24″/20″)
Station 3 – 50 Double Unders or 100 Single Unders
Station 4 – 20 Single-Arm DB Snatches (50/35 lbs – 10 each side)
Station 5 – 20 Single-Arm DB Overhead Walking Lunges (50/35 lbs – 10 steps each side)

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 relatively comfortably, and by the final round you will be challenged both mentally and physically.

On the other hand, if the above prescription is too easy for your current level, please increase the number of repetitions/distances to ensure that your rounds match the desired levels of intensity noted above.



Roll Posterior

Mash Lats and Quads

LAX to Shoulders/Plantar Fascia

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