banner

TUESDAY 161220

Warm-up:

Individual…

Assault Bike 2 Minutes

Crossover Symmetry

15 Hollow Rocks

Group…

Inch Worms Down

High Knees Back

Broad Jumps + 2 Squats Down

Butt Kickers Back

10 Dive Bomber Push ups

 

On the Ninth day of Christmas our coaches gave to us….Rope Climbs…..get ready to climb!

14 minutes of skill work on Rope Climbs.

 

Fitness:

Four sets for max reps of:
45 seconds of Burpees
Rest 45 seconds

45 seconds of V-Ups or Hollow Rocks
45 seconds of Rest

Score is total reps

 

Performance:

Four sets for max reps of:
45 seconds of Burpees
Rest 45 seconds

45 seconds of Rope Climbs
45 seconds of Rest

Score is total reps

 

Mobility:

Mash Lats on roller

Roll Posterior

Couch Stretch

Read more

Search

+
WordPress Image Lightbox Plugin