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SATURDAY 161105

Warm-up:

Individual…

Assault Bike 2 minutes

Crossover Symmetry

Pigeon Stretch each side

Group….

200m Run

Crab Walk Down

Bear Crawl Back

Bunny Hops down

Butt Kickers Back

 

Fitness & Performance:

Partners alternate whole rounds for time and complete five rounds each of:

Row 250 Meters
Dumbbell Single-Arm Snatch x 10 reps
Goblet Squats x 10 reps
30 Double Unders
Run 200 Meters

(Partner A completes 250 meters, DB Snatches x 10 total reps, Goblet Squats x 10 reps, 30 DU’s, and a 200 meter run while Partner B rests; Partner B starts on the row as soon as Partner A completes the 200 meter run.)

 

Mobility:

LAX plantar fascia

Banded Shoulders

Roll Posterior

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