1a) Lunge stretch
1b) 5 inch-worms, 3 push-ups
2a) High knees
2b) Butt kicks
3a) High kick+toe touch
3b) High skips
4a) Pivot squats
4b) HS walk 25’+ or Bear crawl 50′
5) Lateral jumps, each side
6a) Spiderman lunge
6b) Burpee broad jumps



In teams of two, alternating each movement, complete eight rounds for time of:
400 Meter Run
40 Air Squats
20 Sit-ups

(Partner A runs 400 meters; Partner B performs 40 Air Squats; Partner A performs 20 sit-ups; Partner B runs 400 meters; etc…)



Tabata: 8 rounds of 20 seconds of work followed by 10 seconds of rest; there is no rest between exercises.
Front squat (bar)

Followed by 7 x400m Run with 1 minute rest between sets



For time:

75 Push-ups
2000m Row
75 Push-ups
2000m Row

Thursday March 22, 2018