Thursday, August 3rd 2023

WARM UP

6 down and back shuttle runs

Movement/Mobility (25′ Increments)

-50′ Spiderman Lunge

-50′ Walking Lunge

-50′ High Knees

-50′ Butt Kicks

-50′ Crab Walks

-50′ Inch Worms

then,

1:00 Couch Stretch

1:00 Banded Handcuff

:30/:30 Lat Stretch

10 Burpees

SWEAT DAY!!!

For Time:

2 Rounds

500m Row/Ski

400m Run

right into

2 Rounds

30 Air Squats

10 Burpees

right into

1 Round

1000m Row/Ski

800m Run

right into

60 Air Squats

20 Burpees

right into

200′ OH Walking Lunge (rig to wall – down and back twice) (50′ on one arm at a time)