Warm-up:
Individual…
Row or Run 2 minutes
Crossover Symmetry
Pigeon Stretch each side
Group….
200m jog
15 Dislocates
15 Leg Swings
10 Jumping Spiders
10 Scorpion shoulder stretches
30 sec child pose
30 upward dog pose
10 Squats
lava with plates game
Fitness:
Five rounds for time of:
400 Meter Run
7 Dumbbell Push Presses
14 Alternating Reverse Lunges with DB Farmer’s Carry
Performance:
Five rounds for time of:
400 Meter Run
7 Push Presses (135/95 lbs)
14 Back Squats (135/95 lbs)
Mobility:
LAX to plantar fasica
Roll Posterior
Couch Stretch
LAX to Shoulders
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