Thursday September 20, 2018

Warmup

  • Line Drills
    • 200 Meter Run
    • Quad Stretch
    • Knee to Chest
    • Soldier Kicks
    • Knuckle Drags
    • Side Lunge
    • Cradle Stretch
    • Walking Samson  
    • Walking Spidermans
    • Walkouts
    • 3 Air Squats + Broad Jump
    • High Knees
    • Butt Kickers
    • Skip for Height
    • Skip for Distance
  • Mobility
    • Pigeon Pose – 1 Minute Each Leg
    • Ankle Stretch – :30 Seconds Each Leg
  • Movement review
  • Rehearsal
    • 1 Round
      • 200 Meter Row
      • 100 Meter Run
  • WOD “Boat Race”
    • 3 Rounds:
      • 500 Meter Row
      • 400 Meter Run
    • Rest 3 Minutes Between Rounds. Score us total time, including rest.
  • Mobility
    • Standing calf stretch
    • Couch stretch