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THURSDAY 170727

Warm-up:

Individual…

Skip Rope 2 minutes

15 Hollow Rocks

Pigeon Stretch each side

Group…

15 Leg Swings

15 Trunk Twists

Spiderman Crawl Down

High Knees Back

Broad Jumps + 3 Squats Down

Butt Kickers back

Review Back Squats and build to working sets

 

Strength and Skill:

Five sets of:

Back Squat x 2-4 reps
Rest 2 minutes

Take 15 minutes to complete.

Fitness:

Four rounds for time of:
20 Walking Lunges
20 V-Ups

 

Performance:

Four rounds for time of:
20 Walking Lunges (55/35 lb Dumbbells or Kettlebells)
15 Toes to Bar

Time cap of 14 minutes.

 

Mobility:

LAX to Glutes

Roll Posterior

Cobra Stretch for abs

 

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