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