lets get it
WARM UP
5 ea. Samson stretch
15 ea. Y + T + W on floor
5 Yoga push ups
15 ea. Drinking bird
20 ea. Single-leg bridges
20 ea. Modified side plank + Hip abduction
2 minutes of either:
Jumping jacks | Jump rope
Time the following movements in order!
RUN
1 mile run for time.
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LUNGES
200 Lunges for time.
Any lunge type, just make sure 90-degree bend or less at front knee
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SQUAT
200 Prisoner Squats for time. (hands behind head)
90-degree bend or less at knees
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PUSH UP
75 T-push ups for time
Chest to the deck.
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SIT UP
100 Sit-ups for time.
Touch the floor above your head, sit up and touch your feet; roll a towel behind back if necessary
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PLANK
Plank as long as possible.
Feet together, hands apart.
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HOLLOW ROCK
150 Hollow rocks for time.
Please don’t let your lower back arch. Stay curved like a banana. Or a rocking chair. Or like you’re laying in a hammock. :D
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RUN
1 mile run for time.
This should be close to your first mile.