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SATURDAY 190706

Warm-up:

Individual…

Foam Roll 3 minutes
200m Jog

Group…

Coaches Choice

 

Fitness:

In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 30 minutes of:
25 Air Squats
20 Mountain Climbers
15 Kettlebell Swings
10 Box Step-Overs (with Dumbbells)
5 Strict Pull-Ups

Performance:

In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 30 minutes of:
50 Air Squats
40 Russian Kettlebell Swings (24/16 kg)
30 Shoulder to Overhead (95/65 lbs)
20 Box Jumps (32″/24″)
10 Strict Pull-Ups

Partner A starts with 50 air squats, Partner B then performs 40 kettlebell swings, Partner A then performs 30 shoulder to overhead, Partner B does 20 box jumps, Partner A does 10 strict pull-ups, then Partner B does 50 air squats…and so on.

Mobility:
roll Posterior
Mash Quads
Stretch as needed

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