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WEDNESDAY 180207

Warm-up:

Individual…

Row or Bike

Crossover Symmetry

10 Yoga push ups

Group….

200m Jog

5 Burpees

10 Push ups

Samson Lunges Down

Side Lunges Back

12 KB Swings

Review the workout…

 

Fitness:

Every 10 minutes, for 40 minutes (4 sets) for times:

Run 400 Meters or Row 400m
15 Burpees
20 Walking Lunges with Farmer’s Carry
Run 400 Meters or Row 400m

 

Performance:

Every 10 minutes, for 40 minutes (4 sets) for times:

Run 400 Meters or Row 400m
15 Burpee Box Jump-Overs (24″/20″)
20 Alternating Single-Arm Dumbbell Snatches (50/35 lbs)
Run 400 Meters or Row 400m

(Row if raining)

 

Mobility:

LAX to Plantar Fascia

Banded hamstrings

Mash Quads

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