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Sat 5th September




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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