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SATURDAY 180224

Warm-up:

Individual…

Row or Bike

Crossover Symmetry

Box Top Pigeon Stretch

Group…

200m Jog

15 Waiters Bows

Samson Lunges Down

Butt Kickers Back

Pigeon Stretch

Cobra Stretch

Ostrich Walk Down

High Knees Back

5 Burpees

Review Movements and build into working weights

 

Fitness:

In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 30 minutes of:

10 Dumbbell Thrusters
10 Box Step-Overs with Dumbbells
250 Meter Row

 

Performance:

In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 30 minutes of:

10 Thrusters (95/65 lbs)
10 Box Jumps (24″/20″)
400 Meter Run

 

Mobility:

LAX to Plantar Fascia

Roll Posterior

LAX to shoulers

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