Warm-up:
Individual…
Row or Bike
Crossover Symmetry
Stretch Calves on the Rig
Group…
200m Jog
10 Dislocates
10 Good morning
10 Leg Swings
Pigeon Stretch each side
Samson Lunges Down
High Knees Back
10 Squats
Review Movements and warm up to working loads
Fitness:
Every 8 minutes, for 32 minutes (4 sets), for times:
20 Walking Lunges with Dumbbells
15 Dumbbell Push Presses
15 Dumbbell Squats
400 Meter Run
Performance:
Every 8 minutes, for 32 minutes (4 sets), for times:
50 Double-Unders
15 Push Presses (115/75 lbs)
15 Back Squats (115/75 lbs)
400 Meter Run
Adjust the workout to allow you to have at least 90 sec rest each round.
Track working time.
Mobility:
LAX to Plantar Fascia
Mash Quads
Roll Posterior
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