Warm Up
3 Rounds
20 Seconds (running clock) for each movement: Jumping Jacks
–Spider Man Lunge Stretch (look up on you tube)
-Push Ups
–Arm Haulers (look up on You tube)
-Flutter Kicks
-Air Squats
–Up Downs
*No rest between movements. Perform this list of movements for 3 rounds continually. 1 Round is one time through the list.
You should have broken a sweat by the end. This will be our standard warm up for awhile. If you feel you need to do more, then do more.
WOD
4 Rounds
-25 Burpees
-50 Air Squats
Rest 1 Minute Between Rounds
Goal: Each round under 5 min – can you go under 4?
Coaches Notes
We don’t really want you guys holding back. You don’t necessarily need to go full send since it’s a lot of reps but you should push the pace from the start. You’ll know you’re on pace if you’re getting 10-15 burpees within a minute and 20-30 air squats within a minute. Have fun!!!