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Thurs 17th December



WARM-UP

2 SETS

  • 25ft Toe Walks

  • 25ft Heel Grabs

  • 25ft High Knees

  • 25ft Butt Kickers

  • 25ft High Skips

  • 25ft Broad Jumps

Into...

2 SETS

  • 10 Wall Ball Deadlifts

  • 10 Wall Ball Alt. Reverse Lunges

  • 10 Up-Downs Into...

  • 400m Run


WORKOUT


FOR TIME*

  • 40 KB Swings (24/20)

  • 30 Burpees

  • 20 Box Step-Up (24/20)

  • 5 Wall Walks

  • 1 Mile Run

  • 5 Wall Walks

  • 20 Box Step-Up

  • 30 Burpees

  • 40 KB Swings (24/20)


*Weight vest optional

(Score is Time)

COOL DOWN

FOR RECOVERY

  • 5:00 Calf and Plantar Smash

(No Measure)

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