WARM-UP
ON A 5:00 RUNNING CLOCK...
100m Jog
30 Jumping Jacks
30 Mountain Climbers
30 Butt Kickers
30 High Knees
30 Shoulder Taps
SKILL
3 SETS ON A 10:00 CLOCK...
5/5 DB Windmill (Moderate-Heavy)
1:00 L-Sit*
-Rest as Needed b/t Sets-
*For the L-Sit, accumulate as much time in the position during the 1:00.
(No Measure)
WORKOUT
EVERY 3:00 x 10 SETS
200m Run
20 Palte G2OH (20/10)
20 Sit-Ups
(Score is Slowest Time)
OPTIONAL FINISHER
3-4 SETS FOR QUALITY
20 Plate Lunge w/ Twist*
10 Slow Plate V-Up**
*Lunge w/ arms extended and twist. **From a hollow body, Plate held in hands, meet the feet.
Rest as Needed b/t Sets-
(No Measure)
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