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TUESDAY 191105

Warm-up:

Individual…

Row or Bike
Crossover Symmetry

Group…

Couches Choice

 

Strength and Skill:

Five sets of:
Front Squat x 2 reps @ 90-92.5%
Rest 2-3 minutes

Take 16 minute to complete.

 

Fitness:

For max calories/reps:
3 Minues of Assault Bike
Rest 60 seconds
3 Minutes of Wall Ball Shots
Rest 60 seconds
3 Minutes of Rowing
Rest 60 seconds
3 Minutes of Lateral Box Step-Overs

Performance:

For max calories/reps:
3 Minutes of Assault Bike
Rest 60 seconds
3 Minutes of Wall Ball Shots (20/14 lbs)
Rest 60 seconds
3 Minutes of Rowing
Rest 60 seconds
3 Minutes of Double-Unders

 

Mobility:

Mash Quads
LAX to feet and shoulders

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