"WORK:REST CHANGE-UP"
WARM-UP:
2 Rounds - (using 200m course)
*75m High Knee Kick Run
*75m Butt Kick
*75m Side Shuffle (R leg lead)
*75m Side Shuffle (L leg lead)
*Active Stretch In Place
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MAIN SET PATTERN:
1 x Thru (5 min.) - (Erin just watch time using big clock overhead)
50s ON/ 10s OFF - 40s ON/ 20s OFF - 30s ON/ 30s OFF - 20s ON/ 40s OFF - 10s ON/ 50s OFF
#1:3x Push-Up to 1x Wall Climb (mod: push-ups on floor, then make way to 180 decline plank)
INTERVAL:
2 Rounds -
*30 sec. x Mtn. Climb (challenge: hands atop SB)
*30 sec. x Hanging Mtn. Climb
*30 sec. x High Knee Run (challenge: holding SB @ chest)
#2: Slam Ball Supine Get-Up/ Deck Squat + OH Jump (mod: tuck roll w/ or w/o SB, x-legs)
INTERVAL:
2 Rounds -
*30 sec. x Mtn. Climb (challenge: hands atop SB)
*30 sec. x Hanging Mtn. Climb
*30 sec. x High Knee Run (challenge: holding SB @ chest)
#3: Slurpee (Slam Squat - Hop Out - Push-Up - Hop In - Med Ball Clean)
INTERVAL:
2 Rounds -
*30 sec. x Mtn. Climb (challenge: hands atop SB)
*30 sec. x Hanging Mtn. Climb
*30 sec. x High Knee Run (challenge: holding SB @ chest)
#4: Row Sprint/ OH Slam Ball Toss (seated @ rower)(no rest at all!!!; 50s Row/ 10s Toss - 40s Row/ 20s Toss, etc)
INTERVAL:
2 Rounds -
*30 sec. x Mtn. Climb (challenge: hands atop SB)
*30 sec. x Hanging Mtn. Climb
*30 sec. x High Knee Run (challenge: holding SB @ chest)
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