Warm-up:
Individual…
Foam roll 3 minutes
Skip rope 2 minutes
Group….
Bike or Row 2 minutes
:45 sec Pizza Game
3 in 3 minutes
-Squats
-Jumping Jacks
-Situps
Review the stations and run through a run at limited reps to get prepped…..
Fitness:
Every minute, on the minute, for 30 minutes (6 sets of each):
Minute 1 – 10/7 Calories of Assault Bike (or 200/150 Meters of Rowing)
Minute 2 – 20 Goblet Squats
Minute 3 – 25 Push-Ups
Minute 4 – 10 Box Step-Ups with DBs
Minute 5 – 30-Second Front Leaning Rest on Rings
Performance:
Every minute, on the minute, for 30 minutes (6 sets of each):
Minute 1 – 10/7 Calories of Assault Bike (or 200/150 Meters of Rowing)
Minute 2 – 20 Goblet Squats (32/24 kg)
Minute 3 – 25 Push-Ups
Minute 4 – 15 Box Jump-Overs (24″/20″)
Minute 5 – 30-Second Front Leaning Rest on Rings
Mobility:
LAX to Pecs/Shoulders
Roll Posterior
Mash Quads
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