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THURSDAY 190711

Warm-up:

Individual…

Row or Bike
Crossover Symmetry

Group….

Wrist Stretch x 30 seconds per wrist
Assault Bike x 30 seconds
Banded Lateral Walks x 30 seconds each direction
Row x 30 seconds
Banded Glute Bridges x 30 seconds
Shuttle Run x 30 seconds

Fitness and Performance:

Every 10 minutes, for 30 minutes (3 sets) for max calories/reps of:
2 Minutes of Rowing (for calories)
2 Minutes of Burpee Box Jump-Overs (24″/20″)
2 Minutes of Assault Bike (for calories)
400 Meter Run

You can take your time on the 400 meter run, but make sure your focus during that run is to mentally and physically prepare yourself to reproduce or improve upon your previous set’s effort.

 

Mobility:

Roll Posterior
Mash Quads
Banded Hamstrings

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