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SATURDAY 200229

Warm-up:

Individual…

Bike 3 minutes
Crossover Symmetry

Group….

High Knees Down
Butt Kickers Back
Bear Crawl Down
Broad Jumps Back

Tabata Warm-Up x 2 Sets:

20 seconds of Straddle Inch Worms
10 seconds rest
20 seconds of Plank Walks
10 seconds rest
20 seconds of Jumping Squats
10 seconds rest
20 seconds of Plank Shoulder Taps
10 seconds rest

Review the movements and structure….

 

Fitness and Performance:

In teams of two, alternate movements to complete as many rounds and reps as possible in 30 minutes of:

20/15 Calories of Assault Bike
15 Ring Dips
30 Russian Kettlebell Swings
60 Double Unders
15 Ring Dips
30 Russian Kettlebell swings
20/15 Calories of Assault Bike

Mobility:

Couch Stretch
Roll Posterior
Pigeon Stretch

 

Box News:
**Membership updates begin March 1st.

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