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THURSDAY 160929

Warm-up:

Individual…

Row 500m

Crossover Symmetry

15 Yoga Push ups

Group…

Samson Lunges Down

Duck Walks Back

200m Jog

Skipping High Knees Down

Bunny Hops Back

 

Fitness:

Complete as many rounds and reps as possible in 7 minutes of:

Row 250 Meters
10 Thrusters

Rest 7 minutes

Complete as many rounds and reps as possible in 7 minutes of:

20 Jumping Lunges
20/15 Hand-Release Push-Ups

Rest 7 minutes

Complete as many rounds and reps as possible in 7 minutes of:

20 Box Jumps
10 Push Press

 

Performance:

Complete as many rounds and reps as possible in 7 minutes of:

Row 250 Meters
10 Thrusters (95/65 lbs)

Rest 7 minutes

Complete as many rounds and reps as possible in 7 minutes of:

40 Double-Unders
20/15 Hand-Release Push-Ups

Rest 7 minutes

Complete as many rounds and reps as possible in 7 minutes of:

20 Box Jumps (24″/20″)
10/5 Ring Dips

 

Mobility:

Roll Posterior

Mash triceps on barbell

Lax to Plantar

Mash Calves/Achilles

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