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SATURDAY 191214

Warm-up:

Individual…

200m Jog
Foam roll glutes, hams, lower back

Group….

Coaches Choice

***On the fifth day of Christmas my coaches gave to me…..a long sweat sesh.

****As a gym we are partnering up with Meals by Grace to collect food for families over the holidays….Here is a list of items to bring items to bring to donate (put on top of the cubbies):

1-canned meat
2-meal in a can
3-canned veggies
4-canned fruit
5-cereal
6-Mac and cheese
7- pasta and sauce
8-granola bars
9-cloth grocery bags
10-shampoo and conditioner
11-toilet paper
12-deodorant

 

Fitness and Performance:

FITNESS & PERFORMANCE

Teams of 4
6 Rounds (3o minutes total)
Minute 1: 50 Double Unders (or 100 Singles)
Minute 2: 25 AbMat Sit-ups
Minute 3: Max Calorie Bike
Minute 4: 12 Burpees to 25# plate
Minute 5:  Rest

*Each teammate begins at a different station.  Every minute, teammates rotate stations.

Mobility:

Couch Stretch
Banded Hamstrings
Roll Posterior

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