TUESDAY 200121



Bike 3 Minutes
Pigeon Stretch


Band Distracted Ankle Mobility x 60 seconds per side
Band Distracted Hip Flexor Stretch x 60 seconds per side

Followed by…

Run 400 Meters @ easy pace

Two sets of:
10 Air Squats
10 Ring Rows
20 Mountain Climbers

Fitness and Performance:

In teams of two, with only one partner working at a time, complete 3 rounds each for time of:
50 Wall Ball Shots (20/14 lbs)

Time cap of 16 minutes.

Strength and Skill:

Three sets of:

Bulgarian Split Squats x 8 reps each leg @ 3 sec tempo down
Rest while partner works

Single-Arm Dumbbell Row x 8 reps each arm @ 2 sec tempo Down
Rest while partner works

**This bodybuilding work is very important to keep joints healthy and strong…it may not be glamorous- but it will make you glamorous.



Mash Quads
Roll Lats
Couch Stretch

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