Warm-up:
Individual…
Foam Roll upper back/glutes/hamstrings
Couch Stretch
Group….
200m Jog
10 Dead Bugs at a moderate tempo
12 Waiter Bows
10 KB Swings
10 KB Single leg deadlift
10 KB Goblet Squats
Review movements and get setup
Fitness:
Every 90 seconds, for 30 minutes (5 sets):
Station 1 – 25/18 Calories of Assault Bike
Station 2 – 15 Burpee
Station 3 – 200 Meter Run
Station 4 – 20 Single-Arm DB Overhead Walking Lunges
Your goal should be to finish this entire workout without falling short in any interval. If the prescribed repetitions or distances are unattainable, please adjust the reps such that you are able to complete the first round relatively comfortably, and by the final round you will be challenged both mentally and physically.
On the other hand, if the above prescription is too easy for your current level, please increase the number of repetitions/distances to ensure that your rounds match the desired levels of intensity noted above.
Performance:
Every 90 seconds, for 30 minutes (5 sets):
Station 1 – 25/18 Calories of Assault Bike
Station 2 – 15 Burpee Box Jump-Overs (24″/20″)
Station 3 – 200 Meter Run
Station 4 – 20 Single-Arm DB Overhead Walking Lunges (55/35 lbs – 10 steps each side)
Your goal should be to finish this entire workout without falling short in any interval. If the prescribed repetitions or distances are unattainable, please adjust the reps such that you are able to complete the first round relatively comfortably, and by the final round you will be challenged both mentally and physically.
On the other hand, if the above prescription is too easy for your current level, please increase the number of repetitions/distances to ensure that your rounds match the desired levels of intensity noted above.
Mobility:
Mash quads
Roll Posterior
LAX to Plantar Fascia
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