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THURSDAY 170112

Warm-up:

Individual….

Row 2 minutes

20 Banded Good Mornings

15 Hollow Rocks

Group….

200m Jog

10 Yoga Push Ups

Inch Worms Down

Zombie Walks Back

 

Strength:

Deadlift for 15 minutes

*Set 1 – 50% x 8 reps
*Set 2 – 60% x 6 reps
*Set 3 – 70% x 4 reps
*Set 4 – 75% x 2 reps
*Set 5 – 85% x 2 reps

Rest 2 minutes between sets.

 

Fitness:

Three rounds for time of:
Run 400 Meters
20 Kettlebell Swings
Run 400 Meters
10 Burpees

 

Performance:

Three rounds for time of:
Run 400 Meters
20 Kettlebell Swings (32/24 kg)
Run 400 Meters
10 Burpees

Time cap of 18 minutes

 

Mobility:

LAX to Plantar Fascia

Banded Hamstrings

Roll Posterior

 

Box Brief:

****Intramural Open sign up sheet is at the gym…..the Draft is the first week of February!

 

*****Monday (MLK Day) Schedule is 9:30 and 10:30 am classes

 

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