100820

Thursday, 08Oct20

 

Group Warm-up: 2rds

1:30 Jump Rope

followed by 30 seconds of….

  • Jumping Jacks
  • Dynamic Squats
  • Alt Rear Lunges
  • Walkout to push-up
  • Switches

 

Pre-game: 4 Rounds

  • 3 Man-makers
  • 6 Squat Thrusts
  • 9 Calories on Bike

 

Workout: 3rds – Running 20 minute Clock

  • 15 KB Swings + 5 Goblet Squats + 5 Push-ups
  • 15 KB Swings + 4 Goblet Squats + 4 Push-ups
  • 15 KB Swings + 3 Goblet Squats + 3 Push-ups
  • 15 KB Swings + 2 Goblet Squats + 2 Push-ups
  • 15 KB Swings + 1 Goblet Squats + 1 Push-up

***Rest 1 minutes  between rds***

**Women 16-20kg

*Men 24kg or >

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