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Thursday 10/4/2018

Warmup:

500 m row or 400 m run

Mobility:

CS/dynamic stretch

B warmup:

50 partner pullovers

400 m run

Workout Warmup:

150 m Slam ball toss. Two handed over head, between the legs, forward facing, overhead backwards.

Workout:

3 rounds, 1 min per station, of:

Air Squat

Push-up (hand release)

Row (calories)

AbMat Sit-up(palms on ground)

Rest 1 min

Score is total reps.

Endurance:

4 rounds, 1 min per station, of:

Air Squat

Push-up (hand release)

Row (calories)

AbMat Sit-up (palms on ground)

Rest 1 min

Lift and skill:

Make up a lift and skill you missed this week.

Earlier Event: October 3
Wednesday 10/3/2018
Later Event: October 5
Friday 10/5/2018