Warm-up:
Individual…
Bike for 2 minutes
Crossover Symmetry
15 Leg Swings
Group…
400m Run
20 Waiter Bows
Spiderman Crawl Down
High Knees Back
Fitness:
With a Partner for time:
100 Goblet squats
150 Bar hops
80 wall-ball shots
30 Strict Pullups
80 wall-ball shots
150 Bar hops
100 Goblet Squats
Break up the work as needed
Time cap: 30 minutes
Performance:
With a Partner for time:
100 Goblet reverse lunges (53/35)
200 double-unders
80 wall-ball shots
15-ft. rope climb, 15 ascents
80 wall-ball shots
200 double-unders
100 Goblet reverse lunges (53/35)
Break up the work as needed
Time cap: 30 minutes
Mobility:
Mash Lats on Roller
Roll Posterior
LAX to Plantar Fascia
Calf stretch on the rig
Box Brief:
**** Memorial Day Murph: We will run 3 running heats at 7:30, 8:30 and 9:30am. A different coach will run each heat so come a little early to warm up and be ready to go.
*****Murph Parking: Please park on our side of the parking lot, as Waffle House gets upset when we load up the entire lot. If there is not a lot of parking feel free to park on the curb along side building. Thank you.
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