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SATURDAY 170114

Warm-up:

Individual….

Assault Bike or Row 2 minutes

15 Leg Swings

20 Banded Good Mornings

Group…

200m Jog

10 Yoga Push ups

Zombie Walks Down

High Knees Back

Butt Kickers Down

Inch Worms Back

 

Performance and Fitness:

In teams of 5, with only one teammate allowed per station, complete as many rounds and reps as possible in 30 minutes of:

Station 1 – 300/250 Meter Row
Station 2 – 30/20 Push-Ups
Station 3 – 30 Russian Kettlebell Swings
Station 4 – 25/15 Calories of Assault Bike
Station 5 – Rest

 

Mobility:

Roll Posterior

Mash Quads

LAX to pecs

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