Warm-up:
Individual..
row or bike
10 dislocates
Practice skipping rope
Group…
200m jog
10 ankle rolls both ways
Downward Dog hold
Cobra Pose
Pigeon Stretch
Bear Crawl Down
Bunny Hops back
Review movements and work flow…
Fitness:
Complete as many rounds and reps as possible in 35 minutes of:
400 Meter Run
20 Jumping Lunges
20/15 Calories of Assault Bike
20 Jumping Lunges
40/30 Calories of Rowing
Performance:
Complete as many rounds and reps as possible in 35 minutes of:
400 Meter Run
40 Double-Unders
20/15 Calories of Assault Bike
40 Double-Unders
40/30 Calories of Rowing
Stagger starting places for larger classes
Mobility:
Stretch Calves/Achilles
Banded Hamstrings
LAX to Plantar Fascia
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