April Fools day!!!!!
Happy Birthday Spencer!!!
For time:
30 Goblet Squats
30 Push ups
30 weighted step ups
50 Goblet squats
50 Push ups
50 weighted step ups
70 Goblet Squats
70 Pushups
70 Weighted Step ups
**No equipmennt workout
– airsquats
– Push ups
– dog/cat step ups
7RFT:
20 Medball Cleans
200m Run
**No Equipment:
1 mile run, every :90 30 Airsquats
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
