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

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

Recent Posts