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TUESDAY 160802

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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