Warm-up:
Individual…
Assault Bike 2 minutes
Crossover Symmetry
15 Leg Swings
Group…
200m Run
15 Good Mornings
10 Yoga Push ups
Bootleg burpee relay in teams of 4
Fitness & Performance:
In teams of two, complete the following for time:
300 Wall Ball Shots
4000 Meter Run
5000 Meter Row
Teams get one Concept 2 erg and one ball, but may partition the work however they would like . . . and both should be working at all times.
38 minutes time cap.
Mobility:
Mash Quads
Roll Posterior
Couch Stretch
Box Brief:
****Anniversary Party: Come celebrate 4 years at CS&F at the Thornton’s house (backyard) from 4-7:30pm….bring a shareable side dish as we will provide the BBQ, jumpy for the kids and adults.
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