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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MONDAY 200324

March 23, 2020

SATURDAY 200321

March 21, 2020

FRIDAY 200320

March 20, 2020