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WEDNESDAY 161026

Warm-up:

Individual…

Assault Bike 2 minutes

Crossover Symmetry

10 Dive Bomber Push ups

Group…

200m Run

Backwards Lunges Down

High Knees Back

10 Burpees

15 Squats

Bunny Hops Down

Butt Kickers Back

 

Fitness and Performance:

“Move Mountains”

For time:
Run 1 Mile
26 Burpee Box Jumps (24″/20″)
26 Strict Pull-Ups
26 Thrusters (95/65 lbs)
26 Strict Knees To Elbows
26 Kettlebell Swings (24/16 kg)

*Scale up or down as appropriate.

 

Mobility:

Roll Posterior

Banded Hamstrings

Lax Trap and Shoulders

Couch Stretch

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