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TUESDAY 180529

Warm-up:

Individual…

Row or Bike

Crossover Symmetry

12 Waiter Bows

Group…

Samson Lunges Down

High Knees Back

10 Trunk Twists

10 Waiter Bows

Butt Kickers

Zombie Walks back

10 Scorpions

10 Squats

Review Bodybuilding work and setup

 

Strength and Skill:

Every 60 seconds, for 9 minutes (3 sets of each):

Station 1 – Posted Single-Leg Deadlifts x 8-10 reps @ 3 sec descend (Left Leg)
Station 2 – Posted Single-Leg Deadlifts x 8-10 reps @ 3 sec descend (Right Leg)
Station 3 – Unsupported Seated Dumbbell Press x 8-10 reps @ 2 sec descend

 

Fitness and Performance:

In teams of three, with only one member working at each station at any one time, complete 3 sets each of:
Station 1 – 500 Meter Row
Station 2 – 30/25 Cal Bike
Station 3 – Rest

Each set should take less than 8 minutes. If any set is exceeding 8 minutes, please adjust the distance of the row and bike to keep your total time to completion under 24 minutes.

 

Mobility:

Mash Calves/Achilles

Banded hamstrings

LAX to Plantar Fascia

Roll Posterior

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