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THURSDAY 181011

Warm-up:

Group…

Row or Bike

12 High Box Step ups

Pigeon Stretch

Group…

200m Jog

Lunges Down

Samson Lunges Back

Pigeon Stretch each side

10-  90/90 turns for hips

OH Plate Lunges- 10 in place

Plate Air Squats- 10 Reps

Setup for weighted lunges and review…

 

Strength and Skill:

Every two minutes, for 6 minutes (3 sets):
Dumbbell Walking Lunge x 20 steps

Go heavy the final steps should not be performed without struggle.

 

Fitness:

Complete as many rounds and reps as possible in 5 minutes of:
20 Mountain Climbers
10 Air Squats

Rest 60 seconds, and then…

Complete as many rounds and reps as possible in 5 minutes of:
5 Dumbbell Man-Makers
10 Jumping Lunges

Rest 60 seconds, and then…

Complete as many rounds and reps as possible in 5 minutes of:
10 V-Ups or Ab-Mat Situps
10 Push-Ups

 

Performance:

Complete as many rounds and reps as possible in 5 minutes of:
20 Double-Unders
10 Air Squats

Rest 1 minute

Complete as many rounds and reps as possible in 5 minutes of:
5 Dumbbell Man-Makers
10 Box Jumps (24″/20″)

Rest 1 minute

Complete as many rounds and reps as possible in 5 minutes of:
5 Toes to Bar
10 Push-Ups

 

Cash Out:

3 sets of….

30 sec prone Chinese planks (add weight to hips if needed)

30 sec side plank each side

 

Mobility:

Roll Posterior

Mash Quads

 

 

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