4/10/20
WARM-UP
16 knee to chest
16 high knee walking karaoke
16 figure fours
16 hurdle walks
16 lunges w/torso twist **to the knee that's up
—
:15 sec high knees + :10 sec run
:15 sec butt kicks + :10 sec run
:10 sec shuffle (one direction) + :10 sec run
:10 sec shuffle (opposite direction) + :10 sec run
—
15 small hops
10 air squats
15 small hops (lateral)
10 burpees
15 small hops (front to back)
10 burpee + air squat
HOME GYM TRACK
For Time
1 Mile Run
30 Clean & Jerks @135/95
50 Burpees
**If limited to weights, have the overhead work performed as some variation of an overhead press
MINIMAL EQUIPMENT TRACK
For Time
1 Mile Run
50 G2OH
50 Burpees
Alternative Equipment
DB
KB
Plate
MedBall
Etc.
BODY WEIGHT TRACK
For Time
1 Mile Run
50 Forward + Reverse Lunge
50 Burpees
COACHES CHALLENGE
Accumulate 50 Push-ups w/changing hand position on every rep
MOBILITY
Hold each position for 1 minute on each side
Hip opener
Squat opener
Medium pec stretch
Wall hinge