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THURSDAY 190905

Warm-up:

Individual…

Bike 3 Minutes
Crossover Symmetry

Group…

Coaches Choice….

Strength and Skill:

Three sets of:

Bulgarian Split Squats x 8 reps @ 3 sec descend
immediately followed by…

Dynamic Jumping Bulgarian Split Squats x 12 reps @ 1 sec descend
Rest 90 seconds between legs.

Use two KBs for the 8 reps, then drop them and immediately perform 12 jumping Bulgarians without weight.

Take 14 minutes to complete.

Fitness:

Complete as many rounds and reps as possible in 14 minutes of:
20/15 Calories of Assault Bike
40 Air Squats

Performance:

Complete as many rounds and reps as possible in 14 minutes of:
40 Double-Unders
20 Push Press (95/65 lbs)
20 Front Squats (95/65 lbs)

Mobility:

LAX to Pecs, Feet
Roll Posterior
Mash Quads

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