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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FRIDAY 180921

September 20, 2018

THURSDAY 190920

September 20, 2018

WEDNESDAY 180919

September 18, 2018