Equip: Mat, set of DBs
WARM-UP:
5 Rounds “On the Minute Every Minute” -
*Within 1 min., complete:
- 8 x Front Squat
- 8 x Renegade Row (push-up + row R + row L = 2 reps)
- 8 x Straight Arm/ Leg DB Chest-to-Overhead Sit-Up
*Whatever remains of ea. minute = your rest period
HILL DRILLS:
Jog on sidewalk that is in front of Y, down to where it ends...
10 min. AMRAP:
1) Fwd. Run up hill/ Fwd. Run down
2) Fwd. Bear Crawl up hill/ Fwd. Run down
3) Bkwd. Run up hill/ Fwd. Run down
4) Bkwd. Bear Crawl up hill/ Fwd. Run down (mod: fwd. bear crawl or lunge up)
At top AND bottom of hill, do 10x Squat Jump (everytime!)
Jog back down sidewalk and take first left back into parking lot of Y and go to pavilion:
PAVILION/ FIELD DRILLS: “Count-Up Rounds”
Rnd 1: 1 x Sprint (100m)
Rnd 2: Rnd 1 + 20 ea. leg x Single-Leg Triceps Dips (@ picnic bench/ stage)
Rnd 3: Rnd 2 + 30 total x OH Lunge Jump (arms straight overhead)
Rnd 4: Rnd 3 + 40 (or 4 min., whichever comes 1st) x Burpee (mod: Squat-Thrust-Jump)(suggestion: 10x Burpee, 10x S-T-J, 10x Burpee, 10x S-T-J)
IF TIME, REVERSE IT:
Rnd1: 10 x Burpee
Rnd2: Rnd1 + 20 total x OH Lunge Jump
Rnd3: Rnd2 + 30 ea. leg x Single-Leg Triceps Dip
Rnd4: Rnd3 + 400m Run (1x around track)
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