banner

THURSDAY 191017

Warm-up:

Individual….

Bike 3 minutes
Crossover Symmetry

Group….

1 minute Row easy pace
5 Burpees
45 sec Bike easy pace
10 Push ups
30 Sec Row faster pace
30 Sec HS Hold
15 Sec bike sprint
5 Strict handstand push ups OR 5 hand release push ups

Get your area setup to roll…..

 

Fitness:

Every 4 minutes for 6 sets…..

15/12 Cal Row
400m Run
8 Hand release push ups

 

Performance:

Every 4 minutes for 6 sets…..

400m Run
15/12 Cal Row
8 Strict HSPUs

 

Mobility:
Mash lats on rower
Mash Quads
LAX to feet

 

 

 

Read more

Leave a Reply

Search

+
WordPress Image Lightbox Plugin