THURSDAY 1-5-17


WARM UP
15-20 min
4 -5 RNFT five people  on rower, 4 on sled, 5 on run
*100 m ROW
*25 Ft sled Pull(on the grass)
*25 ft backward pull
*100 m run
* 5-10 Bar Taps
* 6-8 Lunge w trunk rotation

**then mobility **10 min
2 Rounds
20-30 sec DB calf stretch each leg
30 sec couch stretch each leg
20-30 sec shoulder Stretch

Gymnastic Skill
10 min
Even min Max Hallow rocks

Odd min Max Supermans

 

CONDITIONING

3Rounds FOR TIME

WITH A 12 min Time cap
75 Double Unders
50  Lunges alt leg
25  Sit Ups
100 m Farmer Carry

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