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TUESDAY 161227

Warm-up:

Individual…

Row 500m

15 Hollow Rocks

10 Yoga Push ups

Group…

10 Matrix Turns each way

20 Good Mornings

Samson Lunges Down

Zombie walks Back

 

Strength and Skill:

Four sets of:

Split Stance Romanian Deadlift x 6-8 reps each leg @ 4 sec descend
Rest 60 seconds

L-Sit x 60 seconds
(if you cannot hold for 60 seconds unbroken, accumulate the time in as few sets as possible)
Rest 60 seconds

 

Fitness:

Five sets for max calories of:

45 seconds of Assault Bike
Rest 75 seconds

 

Performance:

Five sets of:

15 Russian Kettlebell Swings
10 Box Jumps or Step-Ups

Rest 60 seconds between sets

Swing a “heavy” kettlebell, and jump to a “tall” box. Challenge yourself. These are designed to be short, intense intervals without rest while working.

**Score is total time including rest.

 

Mobility:

LAX to glutes

Couch Stretch

Cobra Stretch

 

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