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WEDNESDAY 160921

Warm-up:

Individual…

Assault Bike 2 minutes

Pigeon Stretch each side

10 Yoga Push ups

Group…

200m Jog

Samson Lunges Down

Inch Worms Back

15 Jumping Squats

 

Fitness:

Three sets of:

Back Squat x 8-10 reps @ 3 sec descend
Rest 60 seconds

Kettlebell Swings x 20 reps
Rest 60 seconds

Supine Ring Rows x 10-12 reps @ 2 sec descend
Rest 60 seconds

 

WoD:

Complete as many rounds and reps as possible in 12 minutes of:

20 Calories of Assault Bike
20 Alternating Reverse Lunges with KBs or DBs

 

Performance:

Four sets of:

Back Squat x 6-8 reps @ 30X1
(challenge yourself, if you achieve 8 reps, you must increase the weight)
Rest 90 seconds

Wall Slides
x 5 reps @ 3 sec descend and 3 sec ascend
Rest 90 seconds
WoD:

Complete as many rounds and reps as possible in 12 minutes of:

10 Burpees
20 Alternating Reverse Lunges with KBs or DBs
30 Double-Unders

 

Mobility:

LAX to Glutes/Roll Posterior

LAX to Plantar

Pigeon Stretch both sides

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