Mobility 10-12min
1:00 Child’s Pose
1:00 Shoulder to Floor (:30 Each Side)
1:00 Wrist Stretches
1:00 Kneeling Front Rack Stretch
1:00 Down Dog
1:00 Couch Stretch (Each Side)
1:00 Pigeon Pose (Each Side)
1:00 Spiderman Hold (Each Side)
1:00 Frog Stretch
1:00 Straddle Stretch
Max Reps per movement -20min
*Up to 5 people per movement.
(No more than 3 males/females at each station)
4 Rounds:
1:00 - Wallballs 20 / 14
1:00 - Butterfly Sit-ups
1:00 - Alternating Single Arm Dumbbell Power Snatches
50 / 35 Ib
1:00 - Row
1:00 - Rest
Take a board and write down reps/cals each movement each round
Sec 2- 10min time cap
30-20-10
TTB/leg lifts (supine)
Shuttle sprints (20 meter and split everything in half) so (15-10-5)