Warm-up:
Individual…
Row or Bike
Crossover Symmetry
12 Banded Good Mornings
Group…
200m Jog
15 Waiter Bows
12 Trunk Twists
12 Kang Squats
10 Reverse Lunges in Place
Wheel Barrow down and back with a partner
10 Push ups
Review movements
Grab an empty barbell and go through the complex twice, then load up
Fitness:
In teams of two, partners will alternate complete rounds, and work through as many rounds and reps as possible in 30 minutes of:
12/10 Calories of Biking
12 Kettlebell Swings
12 Goblet Squats
12 Push-Ups
Performance:
In teams of two, partners will alternate complete rounds, and work through as many rounds and reps as possible in 30 minutes of:
15 Calories of Rowing
12 Deadlifts (155/105 lbs)
9 Hang Power Cleans (155/105 lbs)
6 Shoulder to Overhead (155/105 lbs)
Mobility:
Roll Posterior
LAX to Shoulders
Mash Quads
Leave a Reply