Warm-up
200M Jog
Line Drills:
Walking Lunges (Forward)
Walking Lunges (Reverse)
Zombie Walks
Butt Kicks
Grapevines/Kareokes
10 Leg Swings (Front/Back Side/Side)
10 Scorpions
10 Spiderman Stretch w/Reach
3 Rounds:
5 Push-ups
5 Air Squats
FITNESS 20201107
4 Rounds for Time (with a partner, split reps any way):*
30 Calorie Bike
30 Single Arm Dumbbell Push Press (40/30#)
30 Knee Raises or V-Ups
30 Box Step-overs (24/20”)
30 Deadlifts (185/125#)
* 35 Minute Cap
Scoring: Time
PERFORMANCE 20201107
4 Rounds for Time (with a partner, split reps any way):*
30 Calorie Row
30 Double Dumbbell Shoulder to Overhead (50/35#)
30 Toes-to-Bar
30 Box Jumpovers (24/20”)
30 Deadlifts (225/155#)
* 35 Minute Cap
Scoring: Time
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