November 25th

Warm up:
■Run 400m (could do this in the gym- early so you're not disturbing classes)
■6 sets of stairs
■6 minutes skipping
■10m of squat hops, inchworms, squat walk, lateral lunges
■Rollers, bands stretches… as necessary (some of you are using this to be lazy- please don't)

Strength Component: back squats
■3 x 8 @ 40-50% back squat 3RM
■5 DUs + 5 box jump-overs or box jumps

“Seven”
Seven rounds of the following for time (scale ROUNDS, not REPS if necessary).
■7 thrusters
■7 knees to elbows
■7 burpees
■7 KB swings
■7 pull ups

Finisher: 5 sets of 7 Mountain Climbers and 7 full sit ups

Abs:

Plank for 1 Minute

1. 50 Crunches
2. 40 Mountain Climbers
3. 30 Side Crunches
4. 20 In & Outs
5. 30 Side Crunches
6. 40 Mountain Climbers
7. 50 Crunches
8. Plank (3mins)

x2

-100 Squats

-50 Donkey Kicks