Thursday December 7, 2017

CFIS Logo.png

(Practice / Glycolytic 2-5 min bursts)
Group 5 min warm-up (all together): Jog down and back, 10 air squats, Side shuffle down and back, 5 lateral lunges per leg, skip down and back, 5 yoga push-ups, jog down and back, 5 candlesticks


6-8/Leg Pitcher Squat AND 8-12 Ring Push-ups (RX elevate your feet) (18 min)


5 sets of: 3 min running clock, complete as many rounds and reps as possible of:
3 Burpees
6 Box Jumps
9 BB Push Presses (75/55)
Resting 60 seconds between sets. Pick up each set where you left off when the last ended. (5 rounds)