Wednesday Cardio/Core/Mobility

Mobility

1:00 Child’s Pose

0:30 Shoulder to Floor (0:30 Each Side)    

1:00 Wrist Stretches  

1:00 Kneeling Front Rack Stretch

1:00 Down Dog  

0:30 Couch Stretch (Each Side)

0:30 Pigeon Pose (Each Side)    

0:30 Spiderman Hold (Each Side)

Circuit:

9 stations each

3 people Per station

3 sets 2 laps around each station

35:15

Timer 6 - under cardio

The Work:

1. Banded broad jump squat walk back

2. Med ball slams

3. Weighted Box step up switches

4. Light Db hang clean presses 35/20

5. Hollow core sitting db cross punches

6. rig holding post leg raises

7. Rig chin up holds

8. Pistol Squats

9. Russian twist 20/15