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SATURDAY 170805

Warm-up:

Individual…

Row or Bike 2 minutes

Crossover Symmetry

15 Hollow Rocks

Group…

200m Jog

20 Waiters Bows

20 Arm Circles

10 Windmills

Partner Bootleg Burpee relay to complete a total of 10 burpees

Review movements

 

Fitness:

In 5 minutes, complete the following:

Run 600 Meters
Row/Bike as many calories as possible

Rest exactly 5 minutes, and then . . .

Complete as many rounds and reps as possible in 5 minutes of:
4 Strict Pull-Ups
12 Air Squats

Rest exactly 5 minutes, and then . . .

In 5 minutes, complete the following:
Run 600 Meters
Row/Bike as many calories as possible

Rest exactly 5 minutes, and then …

Complete as many rounds and reps as possible in 5 minutes of:
10 Dumbbell Push Press
10 V-Ups

 

 

Performance:

In 5 minutes, complete the following:
Run 600 Meters
Row/Bike as many calories as possible

Rest exactly 5 minutes, and then . . .

Complete as many rounds and reps as possible in 5 minutes of:
5 Pull-Ups
15 Air Squats

Rest exactly 5 minutes, and then . . .

In 5 minutes, complete the following:
Run 600 Meters
Row/Bike as many calories as possible

Rest exactly 5 minutes, and then …

Complete as many rounds and reps as possible in 5 minutes of:
10 Push Press (95/65 lbs)
10 Toes to Bar

 

Mobility:

Mash Quads

Banded Lat Stretch

Roll Posterior

LAX to Plantar Fascia

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