Thursday 06-22-17

Wednesday, June 21, 2017

Warm Up:

Foam Roll- T-Spine & Hamstrings  

Toe Walks, Heel Walks, Toe Touches, Quad Stretch, Knee Hugs, etc..

Run/Row/Bike- ½ distance on either  

Buddha Prayers, Russian Baby Makers, Knees Pushes  

Swivel Hips, Knee Rocking, Lying Leg Cross Overs  

Floor Pec Stretch, Planks Shoulder Touches, Hindu Push Ups, T- Push Ups  


Movement Prep:

Spend 15 secs at each station to get flow  

- review high pull and push press



"Fight Gone Bad"

Three Rounds of:

Wall-Ball @ 20/14

Sumo Deadlift High-Pull @ 75/55

Box Jump @ 20/16"

Push-Press @ 75/55

Calorie Row


In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.


Cool Down:

800 M Run @ Talking Pace + Stretch/Mobility


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