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Thursday 11/30/2017

Tomi

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic Stretch

B warmup:

Burpee Partner Chest Pass

While one partner holds the medicine ball, the other performs a burpee. Partners chest pass the ball back and forth for max reps in 30 seconds then rest for 30 seconds for four rounds.  Partners stand eight feet apart. 
 

Workout warmup:

10 min EMOM

Rope climb, bring long socks

Dumbbell bench press

Workout and Endurance:

Tabata Mash-Up
Complete Eight Sets of “20 seconds of work, 10 seconds of rest” for each of the following movements:

Weighted situps, with bumper 15/10 pullover style. Bumper must touch ground behind your head and between heals.

Lunges, jumping OK

KB Swings 20/12kg

Burpees

Complete all 8 sets of one exercise before moving on to the next. One minute of rest between each movement.

Score is the total of the lowest # of reps for each movement.

Lift and Skill: Make up a lift and skill you missed this week

Earlier Event: November 29
Wednesday 11/29/2017
Later Event: December 1
Friday 12/01/2017