Warm-up:
Individual…
Skip Rope 2 minutes
Crossover Symmetry
10 Hollow Rocks
Group….
Row 100m
10 Squats
10 Sit-ups
Row 100m
10 Jumping Squats
10 Knees to Elbows
Row 100m
10 Barbell Thrusters
10 Toes to Bar
Review the movements and setup….Hit the restroom and grab water
Fitness:
Every 8 minutes, for 32 minutes (4 sets) for times:
18/12 Calories of Biking
10 Burpees
15 Dumbbell Thrusters
20 V-Ups
18/12 Calories of Biking
Performance:
Every 8 minutes, for 32 minutes (4 sets) for times:
20/15 Calories of Rowing
15 Thrusters (95/65 lbs)
30 Double-Unders
15 Toes to Bar
20/15 Calories of Rowing
Note times for each set, and then add all four times to get a total time. Your goal will be lowest total working time for the four sets. (Example, 4:35, 4:42, 4:58, 5:05 = 19:20)
Mobility:
Roll Posterior
Mash Quads
LAX to Plantar Fascia
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