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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