EQUIPMENT: Dumbbells (15s) and Jump Rope
ACTIVE STRETCH/ DYNAMIC WARM-UP:
*5 x Toe-Hold Squat Stretch
*5 ea. x Side-to-Side Lunge
*10 x Down Dog Ankle Raise
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SUPER FLIGHT SIMULATOR: (10 Minute Time Limit)
*Unbroken Reps 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 of -
Jump Rope (challenge: Double-Unders)
*@ Every Set Break AND Every Error: 1 x Burpee
TODAY’S RULE: every error, go back to 0 and try again to achieve unbroken reps of the set you are on (ex. you mess up at #22 in the set of 30 reps; start over and try to hit 30 in a row once again, don’t move on to 35 until you’ve done 30 unbroken reps)
-Early Finishers: start over, using a more challenge version of jumping rope (i.e. High Knees, Single Leg, etc.)
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“BEEFY BRENTON:”
12 Min. AMRAP-
*100 ft. (4 lengths) x DB Bear Crawl (mod: no DBs) w/ 4 x DB Burpee on ea. end line
*100 ft. (4 lengths) x Broad Jump w/ 4 x Burpee on ea. end line
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ANAEROBIC CAPACITY RUN: (bring iPad out to track)
*400m Sprint (1 lap of upper track)
-1 minute REST
*800m Sprint (2 laps of upper track)
-1 minute REST
*400m Sprint
-option: split group (faster to lower track; slower to upper track) OR Stagger Start!
-Early Finishers: AMRAP of Bkwd. Bear Climb up hill w/ 1 x Burpee @ top OR Wall Climb Burpee
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