Warm-up:
Individual…
Row or Bike
Crossover Symmetry
10 Hollow Rocks
Group…
200m Jog
12 Leg Swings
10 Dislocates
10 Good Mornings
High Knees Down
Butt Kickers Back
Bear Crawl Down
Bunny Hops Back
2 Wall Walks
10 Squats
Review Movements
Fitness:
Every 10 minutes, for 40 minutes (4 sets) for times:
Run 800 Meters
6 Burpees
9 Strict Pull-Ups
12 Strict Handstand Push-Ups or L-Seated DB Presses
Performance:
Every 10 minutes, for 40 minutes (4 sets) for times:
Run 800 Meters
9 Burpees
12 Chest-to-Bar Pull-Ups
15 Strict Handstand Push-Ups
Mobility:
LAX to Plantar Fascia
Banded Hamstrings
Mash Lats on Roller
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