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TUESDAY 190618

Warm-up:

Individual…

Row 500m
12 High Box Step ups

Group….

Ring Rows x 10-15 reps
Lunge Matrix x 5 steps per leg (forward, lateral, reverse, bowler)
Kettlebell Windmills x 10 reps per side
10 Scorpions
Cobra Pose
Spiderman Pose

Review movements and setup….

 

Fitness and Performance:

Every 2 minutes, for 30 minutes (5 sets):
Station 1 – 400/300 Meters of Rowing
Station 2 – 60-Foot Walking Lunges with KB/DB Farmer’s Carry (32/24 kg)
Station 3 – 20/15 Calories of Assault Bike

 

Mobility:

Posted Figure Four
Roll Posterior
Lax to Glutes/Feet/Shoulders

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