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FRIDAY 191018

Warm-up:

Individual…

Bike 4 Minutes
Work on warming up hips to squat

Group…..

Review workout….partner 2 sets up station while partner 1 warms up….you will swap after heat 1

Bike 1 Minute
25 Double Unders/25 Single Unders

Bike 45 Sec
15 Squats

Bike 30 Sec
10 Push ups

Bike 15 Sec
5 Toes to Bar

Review workout and partner up…..to do two heats.

 

Fitness:

Complete as many rounds as possible in 20 minutes of:
4 Heavy Goblet Squats
6 Hanging Knee Raises
24 double-unders/Single unders OR 10/8 Cal on Bike

50-lb. dumbbells

Performance:

Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters (50/35 DBs)
6 toes-to-bars
24 double-unders

****DO NOT drop Dumbbells from overhead as they will break

Standards and variations based on division can be found here

mobility:

Mash Quads
Cobra Pose
LAX to shoulders

 

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