Warm-up
Line Drills:
Zombie Walks
Butt Kicks
Toe Walks
Heel Walks
Side Shuffle
Lunge w/Twist
Samson Stretch
10 Downward/Upward Dog Transitions
10 V-ups or Tuck-ups
10 Scorpions
20 Reverse Lunges (10/leg)
Pec Stretch on Rig
Calf Stretch on Rig
:30 Supinated Bar Hang on Rig
Strength and Skill
EMOM 12:
Min 1 – :10-20 L-Sit/Tuck Hold on boxes/rings or :20 of Flutter Kicks
Min 2 – 5-10 Strict Ring Dips or :20 Ring Dip Support Hold
FITNESS and PERFORMANCE 20201105
As many rounds and reps as possible in 16 minutes:
200M Medicine Ball Run (20/14#)
20/15 Push-ups
12 Single Dumbbell Box Step-ups (50/35#)*
* Hold dumbbell any way.
Scoring: Time
At Home Workout
As many rounds and reps as possible in 16 minutes:
200M Medicine Ball Run (20/14#) OR 200M Backpack Run
20/15 Push-ups
12 Single Dumbbell Box Step-ups (50/35#) OR 12 Single DB or KB Lunges
Scoring: Time
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