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THURSDAY 200213

Warm-up:

Individual…

Foam Roll
Crossover Symmetry

Group….

Two sets of:
Perform 30 seconds each of the following movements…
*Station 1 – Russian Twists
*Station 2 – Banded Lateral Monster Walk
*Station 3 – Air Squats
*Station 4 – Side Plank Hold
*Station 5 – Box Step-Ups

Fitness:

Five rounds for time of:
500 Meter Row OR Bike 40/30 Calories
20 Wall Ball Shots
10 Dumbbell Box Step-Overs

Performance:

Five rounds for time of:
500 Meter Row
20 Wall Ball Shots (20/14 lbs)
10 Dumbbell Box Step-Overs (50/35 lbs; 24″/20″)

Time cap of 25 minutes.

 

Mobility:

LAX to Feet
Roll Posterior
Mash Quads

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