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