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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