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THURSDAY 170119

Warm-up:

Individual….

Row 500m

15 Leg Swings

Couch Stretch 1 minute each leg

Group…

200m Run

High Knees Down

Butt Kickers Back

10 Yoga Push Ups

 

Fitness:

Every 8 minutes, for 32 minutes (4 sets) for times:

Row 500 Meters
Run 400 Meters
12 Burpees
12 Dumbbell Man-Makers
(push-up, row left, row right, power clean, push press)

 

Performance:

Every 8 minutes, for 32 minutes (4 sets) for times:

Row 500 Meters
Run 400 Meters
12 Burpee Box Jump-Overs (24″/20″)
12 Toes to Bar
12 Strict Handstand Push-Ups

Record total working time!

 

Mobility:

Roll Posterior

Mash Calves/Achilles

LAX to Pec and Shoulders

 

Box Brief:

********Mind the dust as we cut down the wall tomorrow!  YAY!

********Paleo Challenge:  Keep at it and hold each other accountable!

********Don’t forget to sign up for the Intramural Open!

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