Warm-up:

Individual…

Row or Bike

Pigeon Stretch both sides

Group….

Coaches Choice

Review the movements, stimulus, and expectations….

 

Fitness:

Every 10 minutes, for 30 minutes (3 sets) for times:
20/15 Calories of Assault Bike
12 Strict Handstand Push-Ups or L-Seated DB Presses
500 Meter Row
20 Goblet Squats
400 Meter Run

Performance:

Every 10 minutes, for 30 minutes (3 sets) for times:
500 Meter Row
12 Strict Handstand Push-Ups
20/15 Calories of Assault Bike
20 Goblet Squats (53/35)
400 Meter Run

***If raining you can sub in 20 burpees for the run.

 

Mobility:

Roll the upper back and lower body

LAX to Plantar Fascia

 

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SATURDAY 201003

October 2, 2020

FRIDAY 201002

October 1, 2020

THURSDAY 201001

September 30, 2020