18-22/09/23 Lunchtime

Monday

Warm up

100m Run

10 squat round arch

10 Good Mornings

5 Inchworm Push ups

Metcon

20min AMRAP

200/100m Run

15 DB Thrusters

15 Ring Row

Cool Down

Tuesday

Warm-Up

10:00 minutes for Quality

5/5 World’s Greatest Stretch

15 Good Mornings

3 Broad Jumps for Distance

Metcon

"Ocicat"

20 minute AMRAP

100 Squats

500/425m Row

10/10 Kettlebell swing 24/16kg

15m Bear Crawl

Cool Down

Wednesday

Warm up

For Quality

1:00 Choice Cardio

:30 seconds Medball Thoracic Opener

2 Wall Walks + :10sec Nose to Wall Hold

6/6 Archer Ring Row

10 Ring V-Outs

5 Box Step up

Metcon

Tabata

1- Cal Row

2- Max Broad Jump

3- Cal Bike

4- Max Burpee

*1min rest between rounds

Cool down

Thursday

Warm up

100m Run

10 squat round arch

10 Good Mornings

5 Inchworm Push ups

Metcon

1x 400m Run

3x 300m Run

4x 200m Run

4x 100m Run

*1:1/2 work/rest

Cool Down

Friday

Warm Up

100m Run

5/5 World’s Greatest Stretch

15 Good Mornings

3 Broad Jumps for Distance

Metcon

"Siamese"

In Teams of 2, For Time:

80 Handstand Push-Ups

80 Calorie Row

80 Plate Overhead Walking Lunges 20/10kg

Starting at 0:00 and Every 2:00 minutes complete 10 Synchro Ground to Overhead with plate

Time Cap: 20:00 minutes

Cool Down