6/6/18

Image may contain: Elizabeth Coffey and Ellen Murray, people smiling, people standing, shoes and outdoor

Congrats to Liz and Ellen on there comp this past Sunday.  They crushed it!  We are SO proud of you ladies!

200 Meter Run
:45 Goblet Squat Static Hold
4 V-Up Roll To Vertical Jump
4R / 4 Leg Cradle Lunge W/ Back Heel Touch
:45 Goblet Squat Static Hold
4 V-Up Roll To Vertical Jump
4R / 4L Lateral Lunges
:45 Goblet Squat Static Hold
4 V-Up Roll To Vertical Jump
4R / 4L Inch Worm to Spiderman Stretch
200 Meter Run

4 Supersets

A. Back Rack Barbell Step Ups – 5 each leg – AHAP
B. 5 Weighted Pull Ups – AHAP
All 4 sets should be heavy working sets. Work up to heaviest weight possible.

 

12 Min AMRAP
15/12 Cal Row
20 Wallballs (20/14)
25 Ab Mat Sit-Ups

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