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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