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SATURDAY 180630

Warm-up:

Individual…

Row or Bike

Crossover Symmetry

10 Scorpions

Group…

200m Jog

15 Arm Circles both ways

10 Bear Hugs

Bear Crawl Down

Ostrich Walks Back

Downward Dog

Upward Dog

Spiderman Pose holds each side

5 in Place inch worms

10 Squats

Review the movements…..

 

Fitness:

Teams of 3, For Time (30 Minute Cap):
3 Rounds:
30 V Up or Abmat Situps
30 Burpees
30 DB Alternating One Arm Snatches

200/140 Calorie Bike

2 Rounds:
30 V Up or Abmat Situps
30 Burpees
30 DB Alternating One Arm Snatches

200/140 Calorie Bike

1 Round:
30 V Up or Abmat Situps
30 Burpees
30 DB Alternating One Arm Snatches

 

Performance:

Teams of 3, For Time (30 Minute Cap):

3 Rounds:
30 Toes to Bar
30 Bar Facing Burpees
30 Power Snatches (95/65)

200/140 Calorie Bike or Row

2 Rounds:
30 Toes to Bar
30 Bar Facing Burpees
30 Power Snatch (115/80)

200/140 Calorie Bike or Row

1 Round:
30 Toes to Bar
30 Bar Facing Burpees
30 Power Snatch (135/95)

*break up work as needed.

 

Mobility:

Banded Hamstrings

Roll Posterior

Mash Quads

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