OPTION 1: Active Recovery

After the Group Warm Up perform in order:

A. Foam Roll / Lacrosse Ball for 10 Minutes

B. Row Bike or Jog at a conversational pace for 10 Minutes

C. 10 Min AMRAP NFT focusing on PERFECT reps at conversational pace of:
10 Pushups
10 Air Squats
10 AbMat Situps with Feet in Butterfly Position
10 Walking Lunges
10 Ring Rows or 5 Strict Pullups

D. 10 Min of Static Stretching

or

WARM UP:

2 Min Row or Bike

Grab a Medium to Light KB

All on Right Side
1 TGU Up
5 Single Arm Swings
5 Cleans
5 Strict Press
5 Front Squats
5 Burpees

Switch Sides and Repeat

Practice Single Leg Jumps As a Group with Mini Hurdles

PART 1:

Complete in Any Order

3 RNFT
A1. Reverse Sled Drag Length of Gym Once or Back and Forth (facing the sled)
A2. Handstand Walk Length of Gym (3 attempts) OR Handstand Hold
Practice accumulate 20-30 sec

Walk with Odd Object or Jog 1 Lap

3 RNFT
B1. Prowler Push Length of Driveway Down and Back (outside)
B2. Max Unbroken Set of TTB – Athletes Can Try scaling today to Toes
to Rings (these are easier)

Walk with Odd Object or Jog 1 Lap

3 RNFT
C1. Heavy Farmer Carry Down and Back Pair of KBs OR Walking Lunge Down
and Back with KBs at sides
C2. 3 Lateral Single Leg Jumps on R & L in both directions over mini hurdles*

Walk with Odd Object or Jog 1 Lap

*athletes may opt to jump with both legs but do not rush the movements
and stick the landing on each jump.

 

or

Conditioning

3 Rounds of Max Effort
15 Russian Swings 53/35
10 Burpees
1 Mile Assault Bike

Rest 1:1 (if it takes you 5 Min to complete the work – you rest for 5 Min)