Warm-up:

Individual…

Row or Bike

Crossover Symmetry

10 Scorpions

Group…

400m Jog

15 Arm Circles each way

10 Bear Hugs

Ostrich Walks Down

10 Squats

Broad Jump Down

Pigeon Stretch each side

Review the workout and setup….

 

Fitness:

Teams of 3:
2 Rounds For Time (30 Minute Time Cap):
100/70 Calorie Row
100 Box Jump Overs (24/20)
100 Dumbbell Hang Cleans
100 Burpees

 

Performance:

Teams of 3:
2 Rounds For Time (30 Minute Time Cap):
100/70 Calorie Row
100 Box Jump Overs (24/20)
100 Dumbbell Hang Cleans (50/35)
100 Burpees to a plate

 

Mobility:

Mash Forearms with PVC and a super buddy

Roll Posterior

Mash Calves and Achilles

 

Announcements:

Obstacle Course Race Training- Saturday at 11:00am

Read more

SATURDAY 201003

October 2, 2020

FRIDAY 201002

October 1, 2020

THURSDAY 201001

September 30, 2020