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FRIDAY 190712

Warm-up:

Individual…

Row 3 minutes
Crossover Symmetry

Group…

5 minutes of focused mobility on one or two of your problem areas (ask coach for suggestions)

3 in 3 of….
Push Ups
Situps
Squats

Then…

Fitness:

For time:
30/20 Calories of Assault Bike
40 Russian Kettlebell Swings
40-V-Ups or Abmnat Situps
80 Jumping Lunges
40 V-Ups or Abmat Situps
40 Russian Kettlebell Swings
30/20 Calories of Assault Bike

Performance:

For time:
100 Double-Unders
50 Russian Kettlebell Swings (32/24 kg)
25 Toes to Bar
100 Jumping Lunges
25 Toes to Bar
50 Russian Kettlebell Swings
100 Double-Unders

Time cap of 16 minutes.


Bodybuilding:

Every minute, on the minute, for 15 minutes (3 sets of each):
Minute 1 – Supine Ring Rows x 8-10 reps @ 2 sec descend
Minute 2 – Side Plank (Left) x 40 seconds
Minute 3 – Side Plank (Right) x 40 seconds
Minute 4 – Reverse Snow Angels x 15 reps (slow & controlled)
Minute 5 – Hollow Rocks or Hold x 30-40 seconds

Mobility:

Roll Posterior
Cobra Pose
Couch Stretch

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