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SATURDAY 170527

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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