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SATURDAY 180908

Warm-up:

Individual….

Bike or Run

Crossover Symmetry

Skip Rope

Group…

200m (50m jogging, 50m of high knees, 50m of butt kickers, 50m Skipping high knees)

15 trunk twists

15 Waiter bows

10 Jumping Jacks

Upward and Downward dog

10 Jumping Spiders

10  Squats

Review the movements and setup…..

 

Fitness:

Teams of 3
AMRAP 25:
200 Single Unders
50 Burpees
60 DB Thrusters

Increase the DB weight each round…ending at round 5 with an AMRAP of DB Thrusters

 

Performance:

Teams of 3
AMRAP 25:
150 Double Unders
50 Burpees over the bar
60 Thrusters

Round 1: 75/55
Round 2: 95/65
Round 3: 115/80
Round 4: 135/95
Round 5: 155/105 (AMRAP in time remaining)

 

Mobility:

Mash Quads

Mash Calves/Achilles

Roll Posterior

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