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SATURDAY 170708

Warm-up:

Individual…

Run 400m

Crossover Symmetry

20 Waiters Bows

Group….

200m Jog

20 Arm Circles (10 each direction)

10 Yoga Push ups

10 Squats

High Knees Down

Bunny Hops Back

Bear Crawl hand tag for 2 minutes

 

Fitness and Performance:

Three sets for max reps of:

60 seconds of Wall Ball Shots
60 seconds of Russian Kettlebell Swings (24/16 kg)
60 seconds of Box Jumps (24″/20″)
60 seconds of Push Press (95/65 lbs)
60 seconds of Rowing (for Calories)

Rest 60 seconds

**Form a team up to 5 people to share equipment moving from station to station in order.

Cash Out:

Tabata Situps

 

Mobility:

Cobra Pose  and Child Pose

Roll Posterior

LAX to Plantar Fascia and Shoulders

 

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