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SATURDAY 170624

Warm-up:

Individual…

Row 500m

Crossover Symmetry

Accumulate 25 KB Swings

Group…

15 Dislocates

15 Good Mornings

15 Trunk Twists with PVC

15 Leg Swings

10 Spider Jumps (5 sec pause in each one working hips)

15 Slow Squats

Warm up movements

 

Fitness:

In teams of three, alternate rounds to complete 10 rounds each for time of:
6 Burpees
9 Goblet Squats (heavy)
12 Kettlebell Swings (heavy)

 

Performance:

In teams of three, alternate rounds to complete 10 rounds each for time of:
3 Front Squats (heavy, and taken from the floor)
6 Burpees Over the Barbell
12 Kettlebell Swings (heavy)

40 minute Cap.

 

Mobility:

Banded Hamstrings

Couch Stretch

Mash Quads/IT Bands

Roll Posterior

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