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SATURDAY 180421

Warm-up:

Individual…

Row or Bike

Crossover Symmetry

Banded Shoulders

Group…

Run 200m

10 Dislocates

10 Good mornings

Pigeon Stretch both sides

Butt Kickers Down

Bunny Hops back

10 Trunk Twists

10 Squats

Review the movements and setup….

 

Fitness:

In teams of two, alternating each movement, complete ten rounds for time of:
500/400 Meter Row
10 Goblet Squats
10 Burpee Box Step-Overs (20″/18″)

(Partner A rows; Partner B performs 10 goblet squats; Partner A performs 10 burpee box jump-overs; Partner B rows; Partner A performs 10 overhead squats; etc….)

 

Performance:

In teams of two, alternating each movement, complete ten rounds for time of:
500/400 Meter Row
10 Overhead Squats (115/75 lbs) (scale to front squat if needed)
10 Burpee Box Jump-Overs (24″/20″)

(Partner A rows; Partner B performs 10 overhead squats; Partner A performs 10 burpee box jump-overs; Partner B rows; Partner A performs 10 overhead squats; etc….)

 

Mobility:

LAX to Glutes

Roll Posterior

Mash Quads

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