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!