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THURSDAY 190425

Warm-up:

Individual…

Foam Roll 3 minutes
Row or Bike 2 Minutes

Group….

10 Cat and Cows
Single-Arm (Foot Supported) Static Hang x 30 seconds per side
Toe Tap Pike x 20 reps
10 Hollow Rocks
10 Lunges on each side

Followed by…

500m Row

Review the workout and setup….

Fitness:

Every 7 minutes, for 35 minutes (5 sets) for times of:
250 Meter Row
25 Push-Ups
30 Jumping Lunges
40 Air Squats

Performance:

Every 7 minutes, for 35 minutes (5 sets) for times of:
250 Meter Row
50 Double-Unders
50 Air Squats
25 Push-Ups

Please note times for each of your 5 sets, paying particular attention to your ability to maintain a pace, in which round pace dropped off, and on which movements you lost the most time over the course of the sets.

 

Mobility:

Banded Hamstrings

Roll Posterior

LAX to Plantar/Shoulders/Pecs

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