26

Jun 2017

Warm Up : (10 Minutes)

Tabata #1:

1a) Double Unders 1b) Squat Thrusts

Tabata #2:

1a) Supermans 1b) Hollow Hold

 

Warm Up Game : (5 Minutes)

PVC Game

 

*Spend 5:00 extra minutes getting warm for the conditioning

 

Metcon : (30 Minutes)

30 Minute EMOM

Minute 1: 10 Burpees

Minute 2: 10 Box Jumps w/ step down (24, 20)

Minute 3:  12/10 Calorie Row or 10/8 Calorie Bike

Minute 4: 10 Ball Slams

Minute 5: 10-30s Handstand Hold

Minute 6: 45s Farmer Carries (70, 53)

 

*This type of work should feel similar in effort to a moderately paced 5k Run.

 

Accessory Work : (5 Minutes)

Side Plank: 3 x 20s each side, Rest 30s

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