THURSDAY WORKOUT

WARM UP
PVC MOBILITY
JUMPING JACKS
KNEE TUCKS
TOE TOUCHES
INCH WORMS
DRAGON WALKS
30 SEC EACH


​METCON 1

MED BALL RUNS - 4 SQUARE DISTANCE
MED BALL SQUAT THRUST
MED BALL FLOOR SLAMS
MED BALL MOUNTAIN CLIMBERS
MED BALL RUSSIAN TWIST
40/20 EACH - 1 ROUND

STRENGTH WORK
SPLIT JERKS
15 MIN PRACTICE- LIGHT WEIGHT

METCON 2
TEAM WORKOUT
800M ROW
50 DEADLIFTS - 95/135 ( DIVIDED)
50 SIT UPS - (ALL)
50 HR PUSH UPS - ( DIVIDED)
50 AIR SQUATS - (ALL)

3 ROUNDS FOR TIME
​18 MIN TIME CAP