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THURSDAY 180927

Warm-up:

Individual…

Row or Bike

Crossover Symmetry

10 Hollow Rocks

Group….

10 Waiter Bows

10 Samson Lunges

5 Inch Worms in place

10 Jumping Spiders

10 Squats

Review the workout and setup equipment

 

Performance and Fitness:

Every 10 minutes, for 40 minutes (4 sets) for times:

500 Meter Row
20 Walking Lunges with Farmer’s Carry (heavy)
10 Strict Pull-Ups
20 Burpees

 

Mobility:

Roll Posterior

Pigeon Stretch

LAX to Plantar Fascia

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