Warm-up:

Individual…

Skip rope 2 minutes

10 Scorpions

15 Squats

Group…

200m Run

15 Good Mornings

15 Dislocates

10 Jumping Spiders

 

Fitness:

In teams of two, alternating each movement, complete ten rounds for time of:

10 Goblet Squats
10 Burpee Box Step-Overs (20″)
400 Meter Run

(Partner A performs 10 goblet squats; Partner B performs 10 burpee box step-overs; Partner A runs 400 meters; Partner B performs 10 goblet squats; etc….)

 

Performance:

In teams of two, alternating each movement, complete ten rounds for time of:

10 Overhead Squats (115/75 lbs)
10 Burpee Box Jump or Step-Overs (24″/20″)
400 Meter Run

(Partner A performs 10 overhead squats; Partner B performs 10 burpee box jump-overs; Partner A runs 400 meters; Partner B performs 10 overhead squats; etc….)

 

Mobility:

Mash Quads

LAX to Plantar Fascia

Roll Posterior

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SATURDAY 201003

October 2, 2020

FRIDAY 201002

October 1, 2020

THURSDAY 201001

September 30, 2020