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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