Warm-up:
Individual…
Row 500m
15 Banded Good Mornings
Group…
200m Jog
Wall Slides x 10 @ 2 sec up and down
Perfect Stretch x 10 steps
Handstand Hold x 60 seconds (accumulated, if needed)
Tall Box Step-Ups x 10 each side
Review the workout movements and through a shortened round to prep….
Fitness:
Four rounds for time of:
Row 500 Meters
Run 400 Meters
10 L-Seated Dumbbell Presses
10 Dumbbell Box Step-Overs
Performance:
Four rounds for time of:
Row 500 Meters
Run 400 Meters
10 Strict Handstand Push-Ups
10 Dumbbell Box Step-Overs (50/35 lb DBs to 24″/20″)
30 minute cap.
Mobility:
Roll quads and Posterior
Banded Shoulders
Pigeon Stretch
Leave a Reply