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THURSDAY 190228

Warm-up:

Individual…

Row or Bike

Crossover Symmetry

Group…

Jog down and back 3 times

10 Upward Dog and Downward Dogs

3 movements in 3 minutes:

-Push ups

-Situps

-Squats

Review the work to be completed….

 

Fitness:

Five sets for max reps, each against a 3-minute running clock:

120 Single Unders or 12/10 Cal on Bike
Dumbbell Man-Makers x Max Reps

Rest 3 minutes between sets.

 

Performance:

Five sets for max reps, each against a 3-minute running clock:

65 Double Unders
Dumbbell Man-Makers x Max Reps

Rest 3 minutes between sets.

 

Skill and Strength:

3 rounds not for time:

12 GHD Situps OR 20 Abmat Situps

30 Sec Side plank each side

20 Glute Bridges

Should take 10 minutes or less to complete.

 

Mobility:

LAX to Shoulders/Pecs/Plantar Fascia

Roll Posterior

Mash Quads

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