banner

SATURDAY 161119

Warm-up:

Individual…

Assault Bike 2 minutes

20 KB Swings

15 Slow Squats

Group…

200m Jog

Zombie Walks Down

Spiderman Crawls Back

10 Yoga Push ups

15 Hollow Rocks

Inch Worms down

Broad Jumps Back + 3 Squats

 

Fitness and Performance:

In teams of two, with only one person working at a time, complete:

100 Burpees
200 Kettlebell Swings
300 Squats
600 Meter Run*
300 Squats
200 Kettlebell Swings
100 Burpees

Both teammates will run at the same time, but the first partner to complete the run cannot start the squats until their teammate returns

 

Mobility:

Mash and Roll out

Couch Stretch

Use a KB/Barbell to mash quads

Read more

Search

+
WordPress Image Lightbox Plugin