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THURSDAY 171116

Warm-up:

Individual…

Row or Bike

Crossover Symmetry

15 Banded Good Mornings

Group….

Ostrich Walks Down

High Knees Back

3 movements in 3 minutes

Push ups

Squats

Waiters Bows

Review movements and set up equipment

 

Fitness and Performance:

Every 2 minutes, for 40 minutes (5 sets of each):

Station 1 – Deadlift x 4-6 reps @ 2 sec descend
Station 2 – Push-Ups x Max Reps in 60 seconds
Station 3 – Alternating Reverse Lunges with DBs x 20 reps @ 2 sec descend
Station 4 – Overhead Press with DBs x 8-10 reps @ 2 sec descend

 

Mobility:

Mash Quads and calves

Roll Posterior

 

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