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THURSDAY 181108

Warm-up:

Individual…

Row or Bike

Crossover Symmetry

Group…

200m Jog

Pigeon Stretch both sides

Upward and Downward Dog

10 Squats

10 Push Ups

12 Hollow Rocks

Review movements and setup…

 

Fitness:

Every 2 minutes, for 30 minutes (3 sets of each):

Station 1 – 400/300 Meter Row
Station 2 – 30 Stationary Dips
Station 3 – 30/20 Calories of Assault Bike
Station 4 – 15 Hanging Leg Raises @ 2 sec descend
Station 5 – 10 Renegade Rows
(Push-Up, Row Left, Push-Up, Row Right = 1 rep)

 

Performance:

Every 2 minutes, for 30 minutes (3 sets of each):

Station 1 – 400/300 Meter Row
Station 2 – 30 Ring Dips
Station 3 – 30/20 Calories of Assault Bike
Station 4 – 30 Toes to Bar
Station 5 – 10 Renegade Rows (50/35 lbs)
(Push-Up, Row Left, Push-Up, Row Right = 1 rep)

 

Mobility:

Roll Posterior

Mash Quads

 

 

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