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THURSDAY 20201105

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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