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
Leave a Reply