Warm-up:
Individual…
Row or Bike
Foam Roll
Pigeon Stretch
Group…
200m Jog
5 in Place inch Worms
10 Push Ups
45 Sec Spiderman Pose holds rolling in hips
10 Jumping Lunges on each side
Downward Dog and Upward Dog
1 minute bear crawl hand slap game
Review the movements and setup
Fitness and Performance:
In teams of two, with only one person working at a time, complete as many rounds and reps as possible in 30 minutes of:
800 Meter Run
80 Walking Lunges with Kettlebell Farmer’s Carry
400 Meter Kettlebell Farmer’s Carry (walk together – only one partner carrying KBs at a time)
40 Single-Arm Kettlebell Push Presses (switch arms and partners as needed)
Each pair only gets one set of KBs or DBs. They should be heavy – especially on the single-arm push presses.
Mobility:
LAX to Glutes and Plantar Fascia
Roll Posterior
Banded Hamstrings
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