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MONDAY 171127

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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