Thursday, October 6th 2022

WARM UP

5-10 Coach Led Foam Rolling

then,

200m Jog

10 Kang Squats

10 Shoulder Taps

10 Burpees

10 Shoulder Taps

Kang Squats

200m Jog

then

Set Up Workout

SWEAT DAY

For Time:

50 Russian KB Swings

40 Air Squats

300m Run

20 Slam Balls

100m Heavy Farmer Carry

20 Slam Balls

300m Run

40 Air Squats

50 Russian KB Swings

Rest 2:00

25 Russian KB Swings

20 Air Squats

150m Run

10 Slam Balls

50m Heavy Farmer Carry

10 Slam Balls

150m Run

20 Air Squats

25 Russian Swings

Rest 2:00

100/75 Cals on Machine of Choice

30 Minute Cap