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THURSDAY 190815

Warm-up:

Individual…

Bike 3 minutes
Crossover Symmetry

Group…

Coaches Choice…

 

Fitness:

Every 90 seconds, for 30 minutes (5 sets) of:
Station 1 – 20/15 Calories of Rowing
Station 2 – 5 Burpee Box Jump or Step-Overs + 5-8 Strict Pull-Ups
Station 3 – 200 Meter Run
Station 4 – 5 Burpee Box Jump or Step-Overs + 10 Walking Lunges with KB Farmer’s Carry

Performance:

Every 90 seconds, for 30 minutes (5 sets) of:
Station 1 – 15/10 Calories of Assault Bike
Station 2 – 5 Burpee Box Jump-Overs + 10 Pull-Ups
Station 3 – 50 Double-Unders
Station 4 – 5 Burpee Box Jump-Overs + 10 Walking Lunges with KB Farmer’s Carry (32/24 kg)

 

Mobility:

Roll Posteiror
LAX to Feet and Shoulders
Banded Lats

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