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
Leave a Reply