WARMUP
2 rds
200m jog
5 air squat (slow and a good full extension)
5 jump squat
5 hrpu
200m jog
5 air squat (slow and a good full extension)
5 jump squat
5 hrpu
CHIPPER X 2
10 hr burpees to 10lb plate
20 calorie bike / row (pick one but, you'll need to do one of each)
30 push ups
40 wall balls 20/14, 14/10
50 K2E
40 Ball slams
30 Kb swing 53/35, 44/26,
20 Calorie row
10 hr burpees to 10lb plate
RUN 400 meters ( out back - around bldg, in front!)
REPEAT CHIPPER
20 calorie bike / row (pick one but, you'll need to do one of each)
30 push ups
40 wall balls 20/14, 14/10
50 K2E
40 Ball slams
30 Kb swing 53/35, 44/26,
20 Calorie row
10 hr burpees to 10lb plate
RUN 400 meters ( out back - around bldg, in front!)
REPEAT CHIPPER
Foam Roll.... can you say IT BAND?!
