Thursday, September 28th 2023

WARM UP

3 Way Banded Hamstring

:30 Calf Stretch on Wall or Rig

15 Calf Raises

15 Tib Raises

15 Pogo Jumps

then,

2 Rounds

(flow through stations)

10 Air Squats

10/8 Cal Bike

10 Banded Good Mornings

10 Banded Strict Press

5 Shuttle Runs

SWEAT DAY!!!

Fight Gone Bad Style (5 Rounds)

1:00 Max Wallballs

1:00 Max Cal Bike

1:00 Max America KB Swings

1:00 Max KB Step Ups

1:00 Max Shuttle Runs (25ft is 1 Rep)

1:00 Rest

*Score Is total Reps