Friday 02-28-20 C

Friday, February 28, 2020

Warm Up
Run 6 Laps (Gym Perimeter)
Ham Mobility Drill x 6 (3 per side)
- Instep Stretch
- Hip Drop
- Pigeon
- Frog
- 8 Duck Steps
* Increase speed per set, per side

Heart Rate Warm Up
* Find your friend and alternate movements 30 on 30 off for 2 sets
30 Sec Row Moderate
30 Sec Air Squats

30 Sec Burpees No Press
30 Sec Row Hard

Find/ Make A Friend Workout
- Look for a friend that is similar height and skill as you

5 Min @Hard Effort
30 Sec On / 30 Sec Off
DB Front Squats @35/20
- rest 2 min b/w + switch stations

5 Min @Hard Effort
30 Sec On / 30 Sec Off
Assault Bike Cals
- rest 2 min b/w + switch stations

5 Min @Hard Effort
30 Sec On / 30 Sec Off
Burpees To Target
- rest 2 min b/w + switch stations

5 Min @Hard Effort
30 Sec On / 30 Sec Off
Rowing Cals

 

Score: Total reps completed

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