ENDURANCE: 7am ZOOM
WARM UP: 2 ROUNDS
- 10 Superman
- 10 Hollow Rock
- 5 Walk out to plank push up
- 10 Walking lunges
- Lateral walks w band (10 L, 10 R)
- 10 Squat jumps
- 30 Jump Ropes
43 MINUTES
10 MIN AMRAP
- Run 200 m (or one minute)
- 10 KB Deadlifts
- 10 Tuck Jump Burpees
REST 1 MIN
3 MIN AMRAP
- 20 Hollow Rock
- 20 High Low Plank
REST 1 MIN
10 MIN AMRAP
- 100 Jump Ropes (30 DU)
- 20 Mountain Climbers (opposite knee to elbow, 2x)
- 5 Push Ups
REST 1 MIN
3 MIN AMRAP
- 20 Russian Twist
- 20 butterfly situps
REST 1 MIN
10 MIN AMRAP
- Run 200 m (1 min)
- 20 Russian KB Swings
- 20 Plank Shoulder Taps
REST 1 MIN
3 MIN AMRAP
- 20 slow bicycles
- 20 flutter kicks
Join Zoom Meeting
https://us02web.zoom.us/j/82989850517?pwd=UitYTUZoZGcxckQ3MU9Vdlc4MWozZz09
Meeting ID: 829 8985 0517
Password: 886774
HIIT:
W.U. Follow Endurance and Foam Roll/Stretch on your own
W.O.D 5 Rounds AFAP
- 5 x Pike Pushups (handstand Variation)
- 10 x Deadlifts (find a weight to use)
- 15 x Pushups (hand release)
- 20 x Thrusters any weighted object you can perform at least 10 without stopping
- 25 x Situps
After 5 Rounds if complete
- 1 x 800M Sprint
