Thursday, August 31st 2023

WARM UP

“The Warm Up”

3 Rounds

:15 Jumping Jacks

:15 Air Squat

:15 Spiderman

:15 Jump Squat

Movement/Mobility

-5/5 Reach Throughs w/ Rotation

-8 Push-Ups or Knee Push-Ups

:20 Deep Lunge Stretch ea

:30 Forward Fold

:40 Dead Hang

SWEAT DAY!!!

FOR TIME:

50/40 Cal Machine of Choice

right into

15 Tire Flips

then

4 Rounds

12 Air Squats

6 Push-Ups

into

200m Sandbag/Stone/D-ball Carry (heavy)

then

4 Rounds

12 Air Squats

6 Push-Ups

into

100′ Burpee Broad Jump (25′ Increments – start and finish behind the line)

then

4 Rounds

12 Air Squats

6 Push-Ups

into

200m Farmer Carry (Heavy)

then

4 Rounds

12 Air Squats

6 Push-Ups

Finish with

50/40 Cal Machine of Choice

*in large classes have athletes start on different stations after they finish the first set of cals