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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MONDAY 181022

October 22, 2018

SATURDAY 181020 “Grace Day”

October 19, 2018

FRIDAY 181019

October 18, 2018