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WEDNESDAY 200129

Warm-up:

Individual…

Foam Roll Quads and Glutes
Couch Stretch

Group….

Run 400 Meters or Row 500 Meters @ easy pace

Two sets of:
10 Air Squats
10 Ring Rows
20 Mountain Climbers

Then…

Strength and Skill:

Every two minutes, for 6 minutes (3 sets):
Dumbbell Walking Lunge x 20 steps @ controlled tempo

Go heavy the final steps should not be performed without struggle.

 

Fitness:

Complete as many rounds and reps as possible in 5 minutes of:
20 Mountain Climbers
10 Air Squats

Rest 60 seconds, and then…

Complete as many rounds and reps as possible in 5 minutes of:
5 Dumbbell Man-Makers (Push up, Row, Push up, Row, thruster)
10 Jumping Lunges

Rest 60 seconds, and then…

Complete as many rounds and reps as possible in 5 minutes of:
10 V-Ups or Abmat Situps
10 Push-Ups

Performance:

Complete as many rounds and reps as possible in 5 minutes of:
20 Double-Unders
10 Air Squats

Rest 1 minute

Complete as many rounds and reps as possible in 5 minutes of:
5 Dumbbell Man-Makers (Push up, Row, Push up, Row, thruster)
10 Box Jumps (24″/20″)

Rest 1 minute

Complete as many rounds and reps as possible in 5 minutes of:
5 Toes to Bar
10 Push-Ups

Mobility:

Pigeon Stretch
Upward Dog and Downward Dog
Roll Posterior

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