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WEDNESDAY 171108

Warm-up:

Individual…

Row 5oom

Crossover Symmetry

Pigeon Stretch each side

Group…

Samson Lunges Down

Inch Worms Back

15 Dislocates

15 Good Mornings

5 Jumping Spider Push ups each side

Cobra Pose

15 Squats

Review Movements

 

Fitness:

In teams of three, complete 5 sets each of:

500 Meter Row
20 Walking Lunges with Kettlebells or Dumbbells
10 Burpees

Each person starts on a different station, and teammates may only rotate to the next station after everyone has completed their assigned task.

 

Performance:

In teams of three, complete 5 sets each of:

500 Meter Row
15 Burpee Box Jump-Overs (24″/20″)
10 Overhead Squats (115/75 lbs)

Each person starts on a different station, and teammates may only rotate to the next station after everyone has completed their assigned task.

 

Mobility:

Mash Quads and Calves

Pigeon Stretch

Roll Posterior

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