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TUESDAY 190924

Warm-up:

Individual…

Row 500m or 400m Jog
15 Good Mornings

Group…

Followed by…

30 seconds Bear Crawl + 30 seconds Hollow Hold
20 Situps
Static Hang x 30-60 seconds (one set pronated, one supinated)
20 in-place lunges (10 forward and 10 reverse)
10 Burpees

Fitness:

Every 2 minutes, for 32 minutes (4 sets) for max reps of:
Station 1 – 20/15 Calories of Assault Bike + Max Reps Alternating Cossack Squats
Station 2 – 400 Meter Run
Station 3 – 40 Jumping Lunges + Max Reps Hanging leg raises
Station 4 – 15 Strict Pull-Ups

Performance:

Every 2 minutes, for 32 minutes (4 sets) for max reps of:
Station 1 – 20/15 Calories of Assault Bike + Max Reps Alternating Pistols
Station 2 – 400 Meter Run
Station 3 – 50 Double-Unders + Max Reps Toes to Bar
Station 4 – 15 Strict Pull-Ups

 

Mobility:

Roll out hamstrings and Quads
Banded Hamstrings
Banded Lat Stretch

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