THURSDAY PROGRAM - RED DAY

RED DAY
CONDITIONING PROGRAM 2

GW
10 JUMPING JACKS
10 PLYO JUMPS
10 BROAD JUMPS
10 DEFECIT SQUATS
10 PUSH UPS TO T-PLANK

C1 - SPEED
JUMP ROPE - 30 SECONDS
SQUAT THRUST - 30 SECONDS
REST 30 SECONDS
5 ROUNDS

C2 - MC
METCON 1
15 KBELL SUMO HI PULLS
10 AIR SQUATS
5 SITUPS

8 MIN CONTINOUS ROUNDS - 2 MIN REST

C3 - MC
METCON 2
RUN 1 MIN
ROW 1 MIN
ROPE CLIMB 1 MIN
REST 1 MIN

3 ROUNDS

C4 - POWER
CIRCUIT
BATTLE ROPE
TIRE FLIP
MED BALL SLAMS

40 SECONDS ON - 20 SECOND REST 
1 MIN REST AFTER ALL  MOVEMENTS
 
5 ROUNDS