Warm-up:
Individual…
Row or Bike 2 minutes
Crossover Symmetry
15 Hollow Rocks
Group…
High Knees Down
Butt Kickers Back
Karaoke down and back
15 Leg Swings
10 Spider mans
10 Squats
Review and get moving
Strength and Skill:
Five sets of:
Back Squat x 3-5 reps @ 3 sec descend
Rest 60 seconds
Dumbbell External Rotation x 10-12 reps each @ 2 sec tempo
Rest 60 seconds
18 minutes to complete.
Fitness:
Three rounds for time of:
20 Calories of Rowing
30 Wall Ball Shots
Performance:
Three rounds for time of:
20 Calories of Rowing
30 Wall Ball Shots (20/14 lbs)
Time cap of 12 minutes.
Mobility:
Mash Quads
Couch Stretch
Roll Posterior
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