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SATURDAY 200523


Warm-up

2 minutes of active work based on your selected (Step 1)
10 Samson Lunges
10 Squats
10 Down/Ups
20 Bunny Hops

Take 5 minutes to prep for your selection of Step 2


FITNESS and PERFORMANCE and Home workout 200523

*Step 1*
Pick one with its corresponding distance:
*Assault Bike 250/200 Calories
*Row 5,500/5,000 Meters
*Run 3.1 Miles or 5000 Meters
*Ski Erg 250/200 Calories

*Step 2*
Pick your next movement grouping…
*Option 1 = 5 Burpees + 10 Air Squats
*Option 2 = 8 Dumbell Clean and Jerks
*Option 3 = 10 Strict Handstand Push Ups

*Step 3*
When the clock begins, perform your step 1 exercises for time.
Every 3 Minutes, you will perform one set of your step 2 option.

So when the clock reaches 3, 6, 9, 12, 15….. you will get off your machine and perform 1 round of the Option 1, 2 or 3 each time until you finish the distance.


Mobility

LAX to Feet and Shoulders
Roll Posterior
Pigeon Stretch

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