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WEDNESDAY 180328

Warm-up:

Individual…

Row or Bike

Crossover Symmetry

10 Banded Good Mornings

Group….

200m Jog

10 Dislocates

10 Leg Swings

10 Good Mornings

10 Yoga Push Ups

Butt Kickers Down

Bunny Hops back

Banded Partner runs (down and back 3x)

Review workout and setup

 

Fitness:

Every 8 minutes, for 32 minutes (4 sets) for times:
Row 500 Meters
10 Burpees
10 Jumping Lunges
Run 400 Meters

Modify the workout appropriately such that you get at least 90 seconds to 2 minutes of rest between sets. The intent is smooth pacing and four sets that are very similar in time. If you are running over the 7-minute mark, scale back accordingly.

Track working time.

Performance:

Every 8 minutes, for 32minutes (4 sets) for times:
Row 500 Meters
15 Burpee Box Jump-Overs (24″/20″)
Run 400 Meters

Modify the workout appropriately such that you get at least 90 seconds to 2 minutes of rest between sets. The intent is smooth pacing and four sets that are very similar in time. If you are running over the 7-minute mark, scale back accordingly.

 

Mobility:

LAX to Plantar Fascia

Roll Posterior

Mash Quads

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