Cardio/core and a strength movement paired in each section
-4 sections
-2 laps - water break in between laps
-Timer Mix Burnout
-Goal- get as many reps/calories as possible with correct form.
-Try to beat or maintain score for the 2nd lap.
Work 1:45
Rest .30
Move .45
1. Red: Pull ups (butterfly, kipping, strict) full extension chin above bar- Ab rollers
2. Blue: Single DB sitting tricep extension 50/35 —- sprints 20yrd each cone is one rep
3. Green: 60 Alt Pistol squats-
Rowers
4. Yellow: BB push press 95/65—-DU/Singles (2 singles equal one DU)
Option: take a white board to count the reps in each movement. Beat or maintain scores for the 2nd lap.