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THURSDAY 180621

Warm-up:

Individual…

Row or Bike

Crossover Symmetry

Pigeon Stretch Both sides

Group…

200m Jog

Downward Dog Pose

Cobra Pose

Spiderman Pose each Side

15 Waiter Bows

10 Squats

Monster band Walks

20 Samson Lunges

Review bodybuilding work and setup

 

Strength and Skill:

Every 90 seconds, for 18 minutes (3 sets of each):

Station 1 – Posted Single-Leg Deadlifts x 8-10 reps @ 3 sec descend (Left Leg)
Station 2 – Posted Single-Leg Deadlifts x 8-10 reps @ 3 sec descend (Right Leg)
Station 3 – Barbell Glute Bridges x 6-8 reps @ 2 sec descend
Station 4 – Reverse Snow Angels x 20 reps (slow and controlled)

 

Fitness:

Complete as many rounds and reps as possible in 12 minutes of:
20 Kettlebell Swings
20 Push-Ups
10 Toes to Bar or Hanging Leg Raises

 

Performance:

Complete as many rounds and reps as possible in 12 minutes of:
20 Kettlebell Swings (32/24 kg)
20 Push-Ups
10 Toes to Bar

 

Mobility:

Mash Pec with LAX

Roll Posterior

Cobra Pose

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