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FRIDAY 200731

Warm-up

2 minutes on a machine
Arm Swings and Circles each way
20 Swinging Bear Hugs
10 Dislocates
10 Leg Swings Each Way
10 Spiderman Lunges
10 Squats
10 Push ups

Review the positions and points of performance….


Strength and Skill

4 Total Sets of…

Kneeling Dumbbell Strict Press – 6 reps per side with a 2 sec descend
rest 30 sec

Bent Over Barbell Rows- 6 Reps with a 2 sec descend
rest 30 sec

Take 15 minutes to complete


FITNESS 200731

Five rounds for time of:

15/10 Calories of Rowing
20 Wall Balls

Time cap of 14 minutes.


PERFORMANCE 200731

Five rounds for time of:

15/10 Calories of Assault Bike
20 Wall Balls

Time cap of 14 minutes.


At Home Warm-up

When the clock starts, perform…

Two sets of:
200 Meter Jog
30 Seconds of Side Plank Reach Throughs (per side)
Rest 30 Seconds

Immediately followed by…

Two sets of:
30 Seconds of Smurf Jacks
60 Seconds of Sampson Pulses per Side

Immediately followed by…

Two sets of:
40 Running Man Line Jumps
60 Seconds of Overhead Carry


3 Min AMRAPS Push it

When the running clock reaches 20:00, perform the following…

Against a 3-minute running clock…
300 Meter Run
20 Farmer’s Carry Walking Lunges
Max Reps of Single-Arm Dumbbell Shoulder to Overhead in the remaining time (switch hands every 5 reps)

Rest 60 seconds between sets and repeat for a total of FIVE sets. Total working time for this portion will be 20 minutes


Warm-up

Banded Hamstrings
Couch Stretch
Pigeon Stretch
Roll Calves and Quads

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