DESCENDING REPS OUTDOOR OBSTACLE COURSES
WARM-UP:
4 min. AMRAP -
*5 ea. x Lunge+Knee Drive
*4 x Plank+Double-Knee Hop Side-to-Side
*3 x Inchworm Out-Push-Up-Inchworm In
MET CON + STRENGTH:
*20 x DB Man Maker
-@ the Top of Each Minute: 10 x alternating Lunge Jump
-5 minute time limit
-------> Outside to pavilion; Set up station of riser stack
OBSTACLE COURSE #1 (start @ pavilion):
4 Rounds of Descending Reps -
*40-30-20-10 x Handstand Shoulder Taps (mod: decline plank, 180 hips, pike plank, regular plank)(vs. wall or atop riser stack)
*40-30-20-10 x Lateral Hops over risers
*200m Run to south end of lower track
*40-30-20-10 x Sumo Squat Jump
*200m Run back to pavilion
~if you are usually one of the later finishers, feel free to complete 3 rounds only (start @ 30 reps of ea. exercise)
~2 min. to finish once instructor finishes
OBSTACLE COURSE #2 (start @ pavilion):
4 Rounds of Descending Reps -
*40-30-20-10 x Side-to-Side Donkey Kick over risers
*150m Backward Run to grassy knoll by first tree grove
*40-30-20-10 x 180 Broad Jump
*150m Sprint back to pavilion
FINISHER:
5 x 200m Run (100m there and back)
-@ the Top of Each Minute: 5 x Jacking Push-Up (challenge: jack both hands AND feet)
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