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SATURDAY 171014

Warm-up:

Individual…

Row or Bike 2 Minutes

Crossover Symmetry

15 Waiters Bows

Group…

200m Jog

Samson Lunges Down

Bear Crawl Back

10 Hollow Rocks

Pigeon Stretch both sides

Cobra Pose

10 Jumping Spiders

Review movements and warm them up…

 

Fitness:

In teams of two, complete as many rounds as possible in 30 minutes of:

400 Meter Run
30 Box Jumps or Step-Ups
30 Wall Ball Shots

Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 30 Box Jumps, Partner A will perform 30 Wall Ball Shots, and Partner B will run 400 meters – and so on for 30 minutes.

Performance:

In teams of two, complete as many rounds as possible in 30 minutes of:
“Dissecting Kelly”

400 Meter Run
30 Box Jumps (24″/20″)
30 Wall Ball Shots (20/14 lbs)

Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 30 Box Jumps, Partner A will perform 30 Wall Ball Shots, and Partner B will run 400 meters – and so on for 30 minutes.

 

Mobility:

Couch Stretch

Roll Posterior

LAX to Shoulders

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