Thursday, April 11th 2024

WARM UP

200m Jog

Line Drills

-High Knees

-Butt Kicks

-Tin Soldiers

-Shoo the Chickens

-Toe Walk

-Heel Walks

-Burpee Broad Jumps

Movement/Mobility

-Calf Stretch

-Quad Stretch

-Straddle (left, middle, right)

-Down Dog

-Puppy Dog  

-Frog

:30 Low Plank

:30/:30 Side Plank

SWEAT DAY!!!

0-10:00

1000m run or 1250m Row/Ski

100′ OH Plate Walking Lunge (45/35)

Max Ab Mat Sit ups or GHDs in Remaining Time

10-11:00 Rest

11:00 – 21:00

150 Double Unders

75 Air Squats

Max Calorie Machine of Choice in Remaining Time

21:00-22:00 rest

22:00-32:00

10 Minute AMRAP

5 Wall Walks

20 V-Ups

15 Goblet Squat (50/35)

2 Scores

Sit ups + Cals on part 1 and 2

Rounds and Reps on Part 3