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WEDNESDAY 170503

Warm-up:

Individual…

Row 500m

Crossover Symmetry

15 Hip Extensions

Group…

Banded Hip Distraction

10 Hip Extensions

15 Squats

 

 

Strength and Skill:

Four sets of:

Back Squat x 6-8 reps @ 3 sec descend
Rest 60 seconds

Wall Slides x 5 reps @ 3 sec descend and 3 sec ascend
Rest 60 seconds

Take 15 minutes to complete.

 

Fitness:

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

20/15 Calories of Assault Bike
20 Walking Lunges

 

Performance:

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

10 Burpees
20 Walking Lunges
30 Double-Unders

 

Mobility:

Mash Quads and IT Bands

Roll Posterior

Banded Hamstrings

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