Monday – 3/19/18

2018 OPEN Announcements!
Make sure you submit 18.4 scores no later then 8pm tonight (Monday) !!!

 

Warm-Up
2 sets:
Lateral Crawls x 15’/side
Theraband Squats @55X1 x 4 reps
Quadruped Torso Rotations x 10/side
Single Leg Glute bridge x 10/side
Half kneeling Banded Rotations x 15/side
+
High knee Pillar Skip x 50’
Straight Leg Pillar skip x 50’
Butt kicks x 50’
+
2-3 sets:
Fall-to-Start Sprints x 15’

Workout
A. In teams of two, alternating each movement, complete ten rounds fortime of:
400 Meter Run
20 BB or DB Thrusters (95/65 for BB) (50/35 for DB)
10 Burpee Box Jump-Overs (24″/20″)
(Partner A runs 400 meters; Partner B performs 20 Thrusters; Partner Aperforms 10 Burpee Box Jump-Overs; Partner B runs 400 meters; etc…)

Optional
B1. Dumbbell Row ; 6-8/arm x 4 sets, rest 30-45sec
B2. Banded Face Pulls; 20 reps x 4 sets, rest 30-45sec
B3. Clam Shell Star Planks w/ pause at top; 10/side x 4 sets, rest 30-45sec