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THURSDAY 191024

Warm-up:

Individual…

Foam Roll 3 minutes
Banded Shoulders and Lats

Group….

Coaches Choice….

Fitness:

Four rounds for time of:
Row 500 Meters
Run 400 Meters
20/15 Calories of Assault Bike
10 Dumbbell Box Step-Overs

Performance:

Four rounds for time of:
Row 500 Meters
Run 400 Meters
20/15 Calories of Assault Bike
10 Dumbbell Box Step-Overs (50/35 lb DBs to 24″/20″)

Time cap of 28 minutes…..goal is to move smooth and pace this out.

Mobility:

LAX to feet and shoulders
Banded Hamstrings
Roll Posterior

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