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