Monday - July 25th, 2016
Warm-Up
Strength: Walking Lunges
Partner up with someone you have NEVER partnered up with before.
Set 1: 10 Front Rack Walking Lunge Steps (Using 1 KB in front)
Set 2: 10 Overhead Walking Lunge Steps (Using Bumper Plate)
Set 3: 10 Front Rack Walking Lunge Steps (Using 1 KB in front)
Set 4: 10 Overhead Walking Lunge Steps (Using Bumper Plate)
One Partner is Lunging and the other partner is Planking.
Metcon: EMOM
Every minute on the minute (6 Minutes)
Burpee Box Jumps
Rest 2:00
Every minute on the minute (6 Minutes)
Double-Unders
Rest 2:00
Every minute on the minute (6 Minutes)
Push-Ups
Fitness:
5-6 Burpee/Box Jumps (16/20 Inch Box)
30 Super Penguins or 30 Doubles
10-15 Push-Ups
Performance:
7-10 Burpee/Box Jumps (20/24 Inch Box)
40 Super Penguins or 40 Doubles
20 Push-Ups
Competition:
11-13 Burpee/Box Jumps (20/24 Inch Box)
50 Super Penguins or 60 Doubles (not a typo)
25 Push-Ups