WARM-UP:
3 Rounds of 1) 1 min., 2) 45 sec., and 3) 30 sec. x
- X-Body Punch (5 lbs)
- Shoulder Press (5 lbs)
- Knee Push-Up (sternum to floor)
-------------------------------> OUTSIDE to Pavilion (4 RISERS/ person)
#1: 2 Rounds
- 30 x Air Squat (buns to risers)
- 400m Sprint
@ 4 Riser Stacks: 1 min. x Decline Plank (feet atop risers, hands on floor) (mod: incline plank - feet on floor, hands atop risers)
#2: 2 Rounds
- 20 x Lateral Hop Over Risers
- 400m Sprint (High-Knee Run last 150m)
@ 4 Riser Stacks: 1 min. x Decline Plank
#3: 2 Rounds
- 10 x Bkwd. Run Up Small Hill/ Run Fwd. down
- 10 x Incline 1-2-3 Push-Up (hands atop 4 riser stack: 1 knee bent and up by arm pit, hop and switch legs 3x, then push-up w/ knee up (works obliques))
@ 4 Riser Stacks: 1 min. x Decline Plank
#4: 2 Rounds
- 8 x Squat-Thrust-Lateral Jump over risers (challenge: Burpee-Lateral Jump)
- 8 x Traveling Jumping Jack Up Hill/ Run Down
@ 4 Riser Stacks: 1 min. x Decline Plank
#5: 2 Rounds
- 20 x Sumo Squat to risers
- 400m Sprint (Bkwd. Run last 150m)
@ 4 Riser Stacks: 1 min. x Decline Plank
Thought for the Day: And the God of all grace, who called you to his eternal glory in Christ, after you have suffered a little while, will himself restore you and make you strong, firm and steadfast. (I Peter 5:10)
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