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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