THURSDAY PROGRAM -RED DAY

​THROWBACK THURSDAY
GENERAL WARM UP
STRETCH 
10 INCH WORMS
10 WALL SCAP STRETCH
10 SWING KICKS
10 AIR SQUATS

METCON 1A
KBELL SWINGS
SHUTTLE RUN
30/30 X 3

​METCON 1B
BEAR CRAWLS
BROAD JUMPS
30/30 X 3

TEAM WORKOUT
2000 M ROW
50 SYNC PUSH UPS
50 MED BALL DOMINO SIT UPS
50 SYNC SQUAT THRUST
​50 SYNC SHOULDER TO SHOULDER PLATE PASSOVERS WITH 10# PLATE
FINISH WITH
200 M RELAY RUN

(WHEN LAST TEAMMATE TOUCHES WALL, THATS WHEN TIME IS STOPPED)

​*IF RAINING.. FINISH WITH 35 MED BALL RELAY RUNS 14# BALL* 
( 4 SQUARE DISTANCE)

​FOR TIME
40 MIN TIME CAP