Warm-up:
Individual…
Skip rope for 2 minutes
Crossover Symmetry
Group….
Run 100m at 50% pace –> 100m at 60% pace –> 100m at 70% pace –> 100m at 80% pace (Can be done in one 400 run)
30 seconds in place: high knees, butt kicks, lateral jumps, toe taps to a plate
On a bar: :10 bar hang, 10 kip swings, 10 scap pullups, :10 flexed arm bar hang, 5 strict pullups
Spend 2-3 minutes practicing your kip swing and getting in some C2B/Pullup work
Review the workout and get moving….
Fitness:
Every 8 minutes, for 32 minutes (4 sets) for times:
800 Meter Run
10 Strict Pull-Ups
20 Box Step-Overs with Dumbbells
Performance:
Every 8 minutes, for 32 minutes (4 sets) for times:
800 Meter Run
40 Double-Unders
20 Chest-to-Bar Pull-Ups
Mobility:
LAX to Plantar Fascia
Mash lats on roller
Roll Posterior
Announcements:
-Grace Day this Saturday….all week you can bring canned food donations
-Yoga at the gym this Thursday at 7pm in the Studio area
-Obstacle Course Race (OCR) class this Saturday at 11am $20 to attend
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