Thursday, December 1st 2022

WARM UP

2:00 Machine at Easy Pace

into

Coach Led Dynamic Warm Up

-100′ Shuttle Run

-25′ Knee Pulls

-25′ Quad Stretch

-25′ Tin Soliders

-25′ Inch Worms

-25′ Lateral Lunge (R)

-25′ Lateral Lunge (L)

-25′ Burpee Broad Jumps

-100′ Shuttle Runs

Workout Setup

SWEAT DAY!!!

30 Minute AMRAP:

@ 0:00 and every 5:00 after perform

-300 ft Shuttle Run (25ft Increments)

-45 Double Unders or Heavy Rope Single Unders

-15 V-Ups/GHDSU/Ab Mat Sit-Ups

In Remaining Time: Max Calorie Machine

FINISHER

Tabata x 3 Rounds

:20 On/:10 Off

Cycle Through Movements

-Push-Ups

-Ring Rows

-Hollow Hold

-Russian Twists