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TUESDAY 170926

Warm-up:

Individual…

Row or Bike

Pigeon Stretch

15 Leg Swings

Group…

200m Jog

Downward Dog

Upward Dog

10 Jumping Spidermans

15 Squats

Review Back Squat

 

Strength and Skill:

Four sets of:

Back Squat x 4-6 reps

Rest 2 minutes

Take 15 minutes to complete.

 

Fitness:

In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 10 minutes of:

10 Burpee Box Jump or Step-Overs
10 Alternating Single-Arm Dumbbell Snatches

 

Performance:

In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 10 minutes of:

10 Burpee Box Jump-Overs (24″/20″)
10 Alternating Single-Arm Dumbbell Snatches (50/35 lbs)

 

Mobility:

200m Jog

Roll Posterior

Banded Hamstrings

Lax to pec/traps

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