170202 Every 8minutes..

Warm-up: 20ft butt kickers, 20ft high knees, 20ft side shuffle each direction, 20ft Duck walk, 20ft lunge + Reach, 20ft inch worm

Pre-mobilty: pigeon and superman – 90s each

Health and Fitness
A. Every 8 minutes, for 40 minutes (5 sets) for times:
Row 500 Meters
100 Single skips
12 Burpees
12 Dumbbell Man-Makers
(push-up, row left, row right, power clean, push press)

Classic:
A.Every 8 minutes, for 40 minutes (5 sets) for times:
Row 500 Meters
75 Double unders
12 Burpee Box Jump-Overs (24″/20″)
12 Toes to Bar
12 Handstand Push-Ups

C. Mobility = Foam Roll

2017-02-07T00:02:52+00:00