Warm-up
Tabata
use a #25 plate
0-1 jump on plate
1-2 1 foot on, 1 foot off
2-3 jump over
3-4 lateral jump over
4-5 hopscotch- wide off, feet together on
use a #25 plate
0-1 jump on plate
1-2 1 foot on, 1 foot off
2-3 jump over
3-4 lateral jump over
4-5 hopscotch- wide off, feet together on
Conditioning
They see me Rowing…
Partner up
10 rds per group
100 meter row at a time
*** every meter over partner has to do that many jumping jacks
Partner up
10 rds per group
100 meter row at a time
*** every meter over partner has to do that many jumping jacks
Metcon
10 AMRAP
50 ft farmers carry- 15 lb kb or 10 lb plates
10 lunges
50 ft waiters carry- 10 lb plate
10 step ups
50 ft farmers carry- 15 lb kb or 10 lb plates
10 lunges
50 ft waiters carry- 10 lb plate
10 step ups