Tuesday Nov 6th – LP FIT & LIFT

Warm Up

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Part 1 – Dynamic Warm Up (5 minutes)

Part 2 – Agility (10 mins)

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  • 5 Squats + Sprint

  • 5 Squat Jumps + Sprint

  • 5 PU + Sprint

  • 5 Plyo PU + Sprint

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  • 3e Lunges + Sprint

  • 3e Lunge Jumps + Sprint

  • 5 Burpees + Sprint

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Conditioning

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Part 3 – Conditioning

 

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COMPETE – FOR TIME!! (10mins)

  • 100 Wallballs (HEAVY)

*Every Break – 3 Burpee Box Jump Overs (HIGH)

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“Sock Hop” (30mins)

Teams of 3 – 2-3 Rounds For Time (30 min Time Cap)

  • 100/70 Calorie Bike/Row

  • 100 Box Jump Overs

  • 100 KB Swings

  • 100 Bench Facing Burpees

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Gymnastics

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BONUS – Gymnastics

Ring Muscle-ups

  • 5 Sets of the Complex:

    • 1 Strict Ring MU

    • 2 Kipping Muscle-ups

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