WARM-UP
AMRAP X 5 MINUTES
:30 JUMPING JACKS
12 ALT. GROINERS W/ T-SPINE ROTATION
6 JUMP SQUATS
:20 HOLLOW HOLD
CAPACITY TRAINING
400/300 METER CARDIO CHOICE (IF BIKING DOUBLE THE METERS)
-REST 1:00 -
400/300 METER CARDIO CHOICE
-REST :45 -
400/300 METER CARDIO CHOICE
-REST :30 -
400/300 METER CARDIO CHOICE
-REST :15 -
400/300 METER CARDIO CHOICE
-REST :30 -
400/300 METER CARDIO CHOICE
-REST :45 -
400/300 METER CARDIO CHOICE
-REST 1:00
400/300 METER CARDIO CHOICE
(SCORE IS TOTAL TIME INCLUDING REST PERIODS)
FINISHER
MOBILITY COACHES CHOICE - FOCUS ON RECOVERY
AB CHALLENGE-2 MINS AMRAP
1 MIN- BICYCLES
1 MIN - TUCK-UPS
