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
