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SATURDAY 170729

Warm-up:

Individual…

Row or Bike 2 minutes

Crossover Symmetry

15 Good Mornings

Group…

200m Jog

20 Waiters Bows

15 Leg Swings

5 Inch Worm Spidermans

 

Musical Bear Crawl Med Balls

 

Fitness:

Complete as many rounds and reps as possible in 6 minutes of:
10 Kettlebell Swings
5 Burpees

Rest 4 minutes, and when the running clock reaches 10:00…

Complete as many rounds and reps as possible in 6 minutes of:
10 Wall Ball Shots
10 Hand-Release Push-Ups

Rest 4 minutes, and when the running clock reaches 20:00…

Complete as many calories as possible in 6 minutes of:
Row/Bike for Calories

 

Performance:

Complete as many rounds and reps as possible in 6 minutes of:
5 Power Cleans (135/95 lbs)
5 Burpees Over the Barbell

Rest 4 minutes, and when the running clock reaches 10:00…

Complete as many rounds and reps as possible in 6 minutes of:
10 Wall Ball Shots
10 Hand-Release Push-Ups

Rest 4 minutes, and when the running clock reaches 20:00…

Complete as many calories as possible in 6 minutes of:
Row/Bike for Calories

 

**Partner up to share equipment- you can start at a different section but stay in the same order.

 

Mobility:

Roll Posterior

Mash Quads

LAX to pecs

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