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TUESDAY 200915


Warm-up

2 minutes on a machine- jogging pace
15 Dislocates
PVC Posted Lat Stretch- each side
15 Leg Swings

10 Cat and Cow stretches
10 Scorpions
10 Downward Dog and Upward Dog Transitions

90 sec back on the machine at a running pace


FITNESS 200915

Complete as many rounds and reps as possible in 35 minutes of:
40/30 Calories of Assault Bike
40 Double-Unders
40 Lunges with DB/KB Farmer’s Hold
40/30 Calories of Rowing or Ski Erg
40 Double-Unders
20 Push Ups


PERFORMANCE 200915

Complete as many rounds and reps as possible in 35 minutes of:

40/30 Calories of Assault Bike
40 Double-Unders
40 Lunges with DB/KB Farmer’s Hold (24/16 kg)
40/30 Calories of Rowing or Ski Erg
40 Double-Unders
20 Push Ups


At Home Conditioning- AMRAP 35

Complete as many rounds and reps as possible in 35 minutes of:

400m Run
40 Double-Unders
40 Weighted Lunges
400m Run
40 Double-Unders
20 Push Ups


Mobility

LAX to Feet/Pecs/Shoulders
Roll Posterior
Banded Hamstrings

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