WARM UP
Michelle has to do 42 burpees
ALL: bike, ride o row or 4 min high kicks down, but kicks back, alt lunge twists down, sire lunges back,
3RDS: 5 sumo air squats, 5 touch toes then walk out to lank push, 5 frog jumps - pvc mobility
400 m run ea but together
40 - wb
2 - wall walk
40 s2oh
2 rope climb
40 - wb
2 - wall walk
40 s2oh
2 rope climb
400m run
40 wb leg lock wb sit ups
2 wall walk
40 fsq
2 rope climb
400m run
40 pull ups
2 wall walk
40 deadlift
2 rope climb
400m run
40 kb swing
2 wall walk
40 kb goblet squats
2 rope climb
all movements are to be complete by each althlete.
wb - 20/14, 14/10
barbell - 95/65, 75/45
kb 53/35, 44/26
wall walk - hold 3 sec ifff you cant get belly to wall
rope climb- ground up pull if you cant climb
wb - 20/14, 14/10
barbell - 95/65, 75/45
kb 53/35, 44/26
wall walk - hold 3 sec ifff you cant get belly to wall
rope climb- ground up pull if you cant climb
