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SATURDAY 170826

Warm-up:

Individual…

row or bike

crossover symmetry

15 good mornings

Group…

200m jog

3 movements in 3 minutes…

Situps

Squats

Push ups

 

Fitness:

In teams of four, with only 1 person working at a time, complete the following:

300 Kettlebell Swings
200 Dumbbell Push Press
100 Strict Pull-Ups
100 Box Step-Overs with Dumbbells
1600 Meter Medicine Ball Relay

 

Performance:

In teams of four, with only 1 person working at a time, complete the following:

300 Kettlebell Swings (24/16 kg)
250 Push Press (95/65 lbs)
200 Pull-Ups
150 Box Jump-Overs (24″/20″)
1600 Meter Medicine Ball Relay

 

Mobility:

Mash Quads

Mash Lats

Banded Hamstrings

LAX Plantar Fascia

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