Thursday, July 13th 2023

WARM UP

50′ Toe Walk

50′ Heal Walk

50′ Tin Soldiers

50′ Walking Lunges

into

200m Row

200m Run

MOVEMENT/MOBILITY -Light DB

:30 High Plank

10 90/90 Hip Rotations

5/5 Spiderman Rotations

5 Pushups

:30 Forward Fold

:30 Standing Straddle

5 Burpees

10 Pause Air Squats

then w/ light DB

6 Goblet Squats

6/6 Strict Press

6/6 DB Thrusters

SWEAT DAY!!!

On a 32:00 Running Clock

1k/900m Row

right into

5x

16 Single Arm DB Thrusters

16 GHD sit ups or V-Ups

10 Burpees

right into – after 5x

800m Run

After 800m Run hop on a machine of choice and accumulate as many calories as pssoible.

Score = Cals completed

STIMULUS Nothing here should be spiking your HR. The goal is to pick a pace on every movement you can maintain across.

SCALING 800m Run – 1k Row