Warm-up:

Individual…

Row 500m

Crossover Symmetry

15 Squats

 

Group…

Bear Crawl Down

Inch Worm Back

Burpee Broad Jumps Down

Zombie Walks Back

Butt Kickers Down

Samson Lunges Back

10 Yoga Push ups

 

Fitness & Performance:

Every 3 minutes, for 36 minutes (3 rounds of each), for times:

Station 1 – 50/35 Calories of Assault Bike/Rower
Station 2 – 50 Double-Unders + 20/15 Strict Handstand Push-Ups
Station 3 – Run 400 Meters
Station 4 – 20 Toes to Bar + 20 Push Presses (95/65 lbs)

Score will be active working time.

Mobility:

Mash Quads with barbell

Roll Posterior

2 Minutes each leg on couch stretch

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SATURDAY 20210116

January 15, 2021

FRIDAY 20210115

January 14, 2021

THURSDAY 20210114

January 13, 2021