Warm-up:

Individual…

Foam roll 3 minutes

Row or Bike

Group….

200m Jog

10 Waiter Bows

10 Hollow Rocks

10 Cat and Cows

Butt kickers Down

High Knees Back

10 Lunges in place per side

10 Squats

Review the conditioning and setup to roll…

 

Fitness:

Every 8 minutes, for 40 minutes (5 sets), for times:
400 Meter Run
15 Goblet Squats
10 Toes to Bar or Hanging Knee Raises
20/15 Calories of Assault Bike

 

Performance:

Every 8 minutes, for 40 minutes (5 sets), for times:
20/15 Calories of Assault Bike
15 Toes to Bar
10 Front Squats (135/95 lbs)
400 Meter Run

 

Mobility:

Mash Quads

Roll Posterior

Pigeon Stretch

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SATURDAY 201003

October 2, 2020

FRIDAY 201002

October 1, 2020

THURSDAY 201001

September 30, 2020