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SATURDAY 180728

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

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