Tuesday Dec 4th – Sweat Warrior

Part 1 – Dynamic Warm Up (5 minutes)

Part 2 – Movement Prep (10 mins)

  • Straight Leg Kicks

  • Broad Jumps (Stick)

  • Duck Walks

  • Duck Hops

  • Inch Worm

  • Bear Crawl

Part 3 – Conditioning

1 – 25 mins Blaster, Followed by a 15 min Cool Down Circuit.

“Long Gone” – 5 Rounds:

Groups of 3 – chase them down – 5min Clock
Finish Each Round as Fast as Possible & Rest.
  • 21 Wall Balls

    • (30/20)(20/14)(14/10)

  • 18 Alt DB Snatches

    • (70/50)(50/35)(35/20)

  • 15/12 Cal Row/Bike

Midline – 15min Cool Down

  • 3 x 30sec Bottom Goblet Hold

    • HEAVY

  • 3 x 20 Hollow Rocks

    • Med Ball/DB/Plate???

  • 3 x 10 Heavy KB Swings

    • (100/70)(70/50)(50/35)

BONUS – Gymnastics

Strict Gymnastics

5 Rounds, Not For Time:

  • 1 L-Sit Rope Climb

  • 12 Strict HSPU

Skill Work

Bar/Rings your choice:

  • 10mins of Practice/Drills