Warm-up:
Individual…
Row or Bike
Crossover Symmetry
10 Hollow Rocks
Group…
Run 200m
Samson Lunges Down
Inch Worms Back
10 Scorpions
Pigeon Stretch both sides
Butt Kickers Down
Zombie walks back
Review lunges and take a warm upset of 10 weighted lunges
Strength and Skill:
Three sets of:
Dumbbell Walking Lunge x 20 steps (controlled tempo)
Rest 60 seconds
Fitness and Performance
Complete as many rounds and reps as possible in 5 minutes of:
20 Double-Unders
10 Kettlebell Swings
Rest 60 seconds, and then…
Complete as many rounds and reps as possible in 5 minutes of:
5 Dumbbell Man-Makers
10 Box Jumps (or Step-Ups)
Rest 60 seconds, and then…
Complete as many rounds and reps as possible in 5 minutes of:
5 Toes to Bar
10 Air Squats
Mobility:
Roll Posterior
Mash Quads
KB handle to Psoas
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