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FRIDAY 200228

Warm-up:

Individual…

Bike 3 Minutes
Banded Lats

Group….

Two or Three sets of:
Shuttle Runs to end of the rig and back x 4
Forward/Backward Leg Swings x 10 reps per side
Dislocates x 10 reps
Air Squats x 10 reps
Lateral Leg Swings x 10 reps per side

 

Fitness:

Every 10 minutes, for 30 minutes (3 sets) for times:
500 Meter Row
12 Strict Pull-Ups
20/15 Calories of Assault Bike
20 Alternating Cossack Squats with Kettlebell Goblet Hold
400 Meter Run

Performance:

Every 10 minutes, for 30 minutes (3 sets) for times:
500 Meter Row
20 Chest-to-Bar Pull-Ups
20/15 Calories of Assault Bike
20 Alternating Pistols OR alternating high box step ups
400 Meter Run

Mobility:

Banded Lats and Shoulders
Roll Posterior
Mash Glutes and Quads on roller

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