If you missed equipment pick up we will be at the gym for pickup at 12pm and 4pm.
13min AMRAP:
8 DB Single Arm Hang C&J (RT)
24 DU
8 Lateral Over DB Burpee
8 DB Single Arm Hang C&J (LT)
24 DU
8 Lateral Over DB Burpee
*modify as needed
**At Home No equipment
sub 10 Lunges for C&J or use another odd object
6 RDS
25 Jump Squats
20 Push ups
25 Situps
For Distance: (estimate best as possible if you don’t have a marked out area)
On a 30min Clock:
0:30 Run Hard pace
2:00 Moderate race pace
0:30 Walk/slow pace
*Challenge yourself to not walk
*Challenge yourself on the hard sprint
if you can try and to complete outside and also keep noise to a minimum and met your brain relax:
40min stretch sequence: hold each pose for 4+ mins.
-Saddle
-Half Saddle (both legs)
-Pigeon pose (both legs)
-Forward fold
-Downward dog
-Up dog
-Couch stretch
-Side twist
-Puppy Dog
dont worry about how you look or how inflexible you are just use this time to work on that and relax
8min alt Tabata:
-Flutter Kicks (6″-12″ window)
-Sit ups
rest 2mins
8min Alt Tabata
-Front Plank Hold
-10 Shoulder Taps in Front Plank Hold
Rest 2mins
Accumalate 8mins in the bottom of an active Squat
*Tabata is :20 Work/:10 Rest
