Thursday, November 7

November 13, 2019

 

ACTIVATION
3:00 Min Bike/Run/Row/Skip

Line Drills
Active Spiderman
Active Samson
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walkouts
2 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height

The Fire

 

2rds (:45 on :15 off)
Plank
Hollow Rock Hold
Russian Twist
V-Ups

 

Thursday Pre Game (Time)

At low intensity...

15-12-9
Row Calories
Assault Bike Calories

Into..

4 Rounds:
4 Wall Squats
8 Alternating Spidermans
12 Russian Kettlebell Swings (moderate load)

Into...

4 Rounds:
4 Strict Pull-Ups
8 Air Squats
12 AbMat Sit-Ups

Into...

15-12-9
Row Calories
Assault Bike Calories

Sub Row or Bike with 25’ Shuttle run

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