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WEDNESDAY 170927

Warm-up:

Individual…

Row or Bike

Crossover Symmetry

Skip rope 2 minutes

Group…

High Knees Down

Bunny Hops back

Ostrich Walk Down

Butt Kickers Back

Review Rowing technique

 

Skill Work:

Take 8 minutes to practice on goat work while setting up for the workout….

Muscle Ups, Double Unders, Toes 2 Bar, etc…

 

Fitness and Performance:

Four sets for max reps against a 4-minute running clock, complete:

Row 500 Meters
Double-Unders x Max Reps

Rest 4 minutes between sets

 

Mobility:

LAX to Plantar Fascia

Stretch Calves

Roll Posterior and Thoracic

 

 

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