6.23.16 “FIT THURSDAY”

WARM-UP:
3 Rounds
30 feet Inch Worms w Push-up
10 Squats
30 feet Bear Crawl
10 Lunges
30 feet Crab Walk
10 Squat Jumps

F.I.T.
For Time:
Row 500m

CORE (5 min. cap)
50 hanging knee raises
*everytime you drop 10 hollow rockers

ROLL OF THE DICE #1
(If you don’t have dice then use 8 reps of each movement)
– 8 minute running clock
Box Jumps (low/fast)
Single Leg Box Squats (R)
Feet on Box Push-ups
SL Box Squats (L)
Then
Run 400m

ROLL OF THE DICE #2
(If you don’t have dice then use 8 reps of each movement)
-8 minute running clock
Plate Squats (45/35/25)
Plate Sit-ups
Plate Thrusters
Plate Burpees
Then
400m Run with plate.

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