Friday 04-13-18 C

Friday, April 13, 2018

Warm Up

Cat & Camel x 10 (smooth)

Single Arm Bear To Bridge x 5/side

Bird Dog Raises x 5/side (3 sec hold, neutral spine)

Moon The Sky x 10 (smooth)

Sky Reaches x 10/side

Run 400m 

+

Find A Friend & 1 Med-Ball (split reps evenly)

2-3 Rounds

10 Overhead Med-Ball Throws

20 Partner "Wall Balls" (throwing over pretend wall)

30 Partner Plank High Fives

 

For Time
25 Air Squats
25 DB Alternating Snatch @35/25
600m Run
50 Ab-Mat Sit Ups
20 Air Squats
20 DB Alternating Snatch @35/25
500m Run
40 Ab-Mat Sit Ups
15 Air Squats
15 DB Alternating Snatch @35/25
400m Run
30 Ab-Mat Sit Ups
10 Air Squats
10 DB Alternating Snatch @35/25
300m Run
20 Ab-Mat Sit Ups
5 Air Squats
5 DB Alternating Snatch @35/25
200m Run
10 Ab-Mat Sit Ups

Score: Total time

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