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THURSDAY 190530

Warm-up:

Individual…

Row or Bike

Crossover Symmetry

Group…

200m Jog…then

Every 90 seconds, for 9 minutes (2 sets) of:
Station 1 – 30 seconds Bear Crawl + 30 seconds Plank Shoulder Taps
Station 2 – 30 seconds per side of Rotational Medicine Ball Throws
Station 3 – Single-Leg Broad Jumps x 5 each leg

 

Fitness:

Every 90 seconds, for 30 minutes (4 sets) of:
Station 1 – 15/10 Calories of Assault Bike
Station 2 – 15 Burpees
Station 3 – 250/200 Meter Row
Station 4 – 20 Wall Ball Shots
Station 5 – 150 Meter Run

Performance:

Every 90 seconds, for 30 minutes (4 sets) of:
Station 1 – 15/10 Calories of Assault Bike
Station 2 – 10 Burpee Box Jump-Overs (24″/20″)
Station 3 – 250/200 Meter Row
Station 4 – 20 Wall Ball Shots (20/14 lbs)
Station 5 – 50 Double-Unders

 

Mobility:

LAX to feet and shoulders

Roll Posterior

Mash Quads

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