Warm-up:

Individual…

15 Leg Swings each side

Run 200m

15 Squats

 

Group…

 

Pizza warm up game for 5 minutes

 

Fitness and Performance:

Take 18 minutes to complete three sets of:

Front-Racked Alternating Lunges x 8-10 reps each leg @ 2 sec descend
Rest 60-90 seconds

Turkish Get-Ups x 2-3 reps each arm
Rest 60-90 seconds

Prone Planks x 60-90 seconds
Rest 60-90 seconds

 

WoD:
Complete as many rounds and reps as possible in 5 minutes of:

Dumbbell Weighted Burpees x 3 reps
Alternating Dumbbell Rows from the Plank x 5 reps (each arm)
Dumbbell Thrusters x 7 reps

Suggested weights (around 30/20# DBs)

Rest two minutes and then repeat.

 

Mobility:

Banded Shoulders

LAX to Scaps and Traps

Mash Quads on Roller

Roll glutes/hamstrings

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THURSDAY 20210121

January 20, 2021

WEDNESDAY 20210120

January 19, 2021

TUESDAY 20210119

January 18, 2021