Saturday – March 23

In Teams of 2 ( 1 working / 1 resting)

“Bert”

50 Burpees

400 M Run together

100 Push Ups

400 M Run together

150 Walking Lunges

400 M Run together

200 Air Squats

400 M Run together

150 Walking Lunges

400 M Run together

100 Push Ups

400 M Run together

50 Burpees

*If done solo, cut reps in half (still run 400 M)

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Find a rep scheme for each movement that allows you to avoid the redline stage. Keep it smooth and easy on the runs, chip away.

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SUGGESTED WARM UP

  1. 4 Opposites (Each side) – Pause for 3 seconds at end of each
  2. From Push Up Position: Rotate top half of back and reach one hand to ceiling – 5 reps each side
  3. 5 Scorpions each side – On back or stomach
  4. 10 Legs Swings + 10 Punter Kicks + Toe to Knee Pulls (each side)
  5. 200 M Run (Medium)
  6. Stretch and mobilize quads / lower back
  7. 200 M Run (Fast)

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