Warm-up:
Individual….
Row or Bike
Crossover Symmetry
12 Good Mornings
Group…
200m Jog
10 Waiter Bows
12 Leg Swings
10 Scorpions
8 Yoga Push ups
Pigeon Stretch
10 Squats
Review Movements and setup
Fitness:
Every minute, on the minute, for 30 minutes (6 sets of each):
Minute 1 – 10/7 Calories of Assault Bike (or 200/150 Meters of Rowing)
Minute 2 – 20 Wall Ball Shots (20/14 lbs)
Minute 3 – 25 Push-Ups
Minute 4 – 15 Box Jump-Overs (24″/20″)
Minute 5 – 30-Second Front Leaning Rest on Rings
Performance:
Every minute, on the minute, for 30 minutes (6 sets of each):
Minute 1 – 10/7 Calories of Assault Bike (or 200/150 Meters of Rowing)
Minute 2 – 20 Wall Ball Shots (20/14 lbs)
Minute 3 – 25 Push-Ups
Minute 4 – 15 Box Jump-Overs (24″/20″)
Minute 5 – 30-Second Front Leaning Rest on Rings
Mobility:
Roll Posterior
Mash Quads
LAX to Plantar Fascia
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