Warm Up AMRAP 10 minutes
(50' Dot Drill, 10 PU, 15 Air Squat, 50' BC, 10 PU, 15 Air Squat)
4-corners (1 min each exercise; BC/Lunge Transition)
1) Alt SS, 8Ct. 2) KB Windmill, B&TJump 3) MB Squat Jump, DB Press 4) DB Swing/TriExt, Squat Front Raise
OC
400m run
150' Low Crawl, Knee Crawl, Bear Crawl
100' Broad Jump
3 Suicides
20 AC Presses
300' Farmer Carry
400m run
1 comment:
Steaming heads, straining hearts, screaming muscles, and scorched lungs...I would expect no less on a perfectly crisp fall morning at CF!! That warm-up could have been the workout...Yikes, my legs are still shaking...Luv it!!!
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