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TUESDAY 190305

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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