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SATURDAY 170311

Warm-up:

Individual….

Row 500m

Crossover Symmetry

15 Hollow Rocks

Group….

Run 200m

15 Waiter Bows

10 Inch Worm Push ups

10 Trunk Twists

5 Burpees

 

Fitness and Performance:

Teams of 3:

For time:

100/75 Calorie Row
75 Power Cleans (135/95#)
50 Barbell Burpees

100/75 Calorie Row
75 Front Squats (135/95#)
50 Barbell Burpees

100/75 Calorie Row
75 Push Jerks (135/95#)
50 Barbell Burpees

 

Mobility:

Roll Posterior

Couch Stretch for Hips

LAX plantar Fascia

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