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SATURDAY 180929

Warm-up:

Individual…

Row or Run

Crossover Symmetry

12 Hollow Rocks

Group…

200m Jog (alternate every 50M- High Knees, Butt Kickers, Side Shuffles)

15 Dislocates

15 Good Mornings

10 OH PVC Lunges in Place

10 Trunk Twists

10 Push Ups

10 Squats

Review the workout and movements….

 

Fitness and Performance:

In teams of 5, with only one teammate allowed per station, complete as many rounds and reps as possible in 30 minutes of:

Station 1 – 300/250 Meter Row
Station 2 – 30/20 Push-Ups
Station 3 – 20 Dumbbell Push Press
Station 4 – 25/15 Calories of Assault Bike
Station 5 – Rest

 

Mobility:

LAX to pecs/Shoulders

Roll Posterior

Mash Quads

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