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SATURDAY 171125

Warm-up:

Individual…

Row or Bike 2 minutes

15 Hollow Rocks

Pigeon Stretch

Group…

200m jog

15 Leg Swings

10 Jumping Spiders

Cobra Pose

Downward Dog

5 Burpees

10 Squats

Review movements

 

Fitness:

AMRAP 25:
Teams of 3:
600 Meter Run (200m per athlete)
60/45 Calorie Row
60 Front Squats

Round 1 – 75/55
Round 2 – 95/65
Round 3 – 115/80
Round 4 – 135/95
Round 5 – 155/105

 

Performance:

AMRAP 25:

Teams of 3:
600 Meter Run (200m per athlete)
60/45 Calorie Bike
60 Front Squats

Round 1 – 95/65
Round 2 – 115/80
Round 3 – 135/95
Round 4 – 155/105
Round 5 – 185/135

 

Mobility:

Mash Quads

LAX to Plantar Fascia

Roll Posterior

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