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THURSDAY 20210311

Warm-up

Line Drills:
Zombie Walks
Butt Kicks
High Knees
Spiderman Lunge
Toe Walks
Heel Walks
Ostrich Walks (hamstring stretch)
Lunge w/Twist
Side Shuffle (down/back)

10 Leg Swings Front/Back Side/Side
10 Downward/Upward Dog Transitions
10 Sumo Inch Worms

Seated Forward Fold Stretch
Calf Stretch on Rig


PERFORMANCE and FITNESS 20210311

Every 7:00 for 35:00 (5 sets for times–keep track of individual round times):
500M/400M Row or .6/.5 Mile Bike or 400M Run
30 Abmat Sit-ups
20 SA Alternating DB Snatch (50/35#)
10 Target Burpees (to 6” Reach)

* If you really want to stay fresh for the Open tomorrow sub for this:
Every 7:00 for 35:00 (5 sets for times):
500M/400M Row or .6/.5 Mile Bike or 400M Run
21 Abmat Sit-ups
14 SA Alternating DB Snatch (35/20#)
7 Target Burpees (to 6” Reach)

Stimulus: you should have at minimum 1:30 of rest per round.

Scoring: Time

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