Warm-up:
Individual…
Row or Bike
Crossover Symmetry
Pigeon Stretch
Group…
Samson Lunges Down
High Knees Back
5 Burpees
Butt Kickers Down
Zombie Walks Back
5 Burpees
5 Strict Pullups
10 Yoga Push ups
Review movements….
Fitness:
Every minute, on the minute, for 30 minutes (6 sets) of:
Minute 1 – 12/8 Calories of Assault Bike
Minute 2 – 12 Burpees
Minute 3 – 8 Strict Pull-Ups
Minute 4 – Alternating Reverse Lunges with DB/KBs x 12 reps
Minute 5 – 8 Strict Handstand Push-Ups or Dumbbell Strict Press
If you’re performing this with friends (best way to do so), please start at different stations and rotate through for the 30 minutes.
Performance:
Every minute, on the minute, for 30 minutes (6 sets) of:
Minute 1 – 12/8 Calories of Assault Bike
Minute 2 – 8 Burpee Box Jump-Overs (24″/20″)
Minute 3 – 12 Chest-to-Bar Pull-Ups
Minute 4 – Front-Racked Alternating Reverse Lunges x 12 reps (135/95 lbs)
Minute 5 – 8 Strict Handstand Push-Ups
If you’re performing this with friends (best way to do so), please start at different stations and rotate through for the 30 minutes.
Mobility:
Roll Posterior
Mash Quads
LAX to Plantar Fascia
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