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MONDAY 200217

Warm-up:

Individual…

3 Minute Bike
15 Banded Morning

Group…

200m Jog
15 Waiter Bows
Bunny Hops Down
Butt Kickers Back
10 Bird Dogs each side
10 Cat and Cows

With a Kettlebell 2 sets….

10 Deadlifts
10 Reverse Lunges
10 Goblet Squats

Review the workout and build in load to your working weight….

Fitness:

Every 6 minutes, for 30 minutes (5 sets) for times:
400m Run
15 Deadlifts (choose between single kettlebell, double kettlebells or barbell)
15/10 Calories of Assault Bike

Performance:

Every 6 minutes, for 30 minutes (5 sets) for times:
400m Run
15 Deadlifts (225/155 lbs)
50 Double-Unders

Note times for each set, then total them, aiming for the lowest possible working time across the five sets.

Mobility:

Banded Hamstrings
LAX to Feet and Shoulders
Roll Posterior

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