7.14.16 “FIT THURSDAY”

“Fitness & Lifestyle”

A. WARM UP
Teams of 2
P1 – Row for Cals
P2 – Carry/Run
100m KB Farmers walk (53,35)
200m Run with Med Ball (20/14)
400m Run

B. CORE
:30 second plank
Rest :30
1:00 plank
Rest 1:00
2 Minute Plank

FIT WOD 1
3 Rounds of:
:45 seconds on/ :15 seconds rest
Ring Rows
Hanging Knee Raises
Tuck Jumps

FIT WOD 2
25 Burpee
50 Abmat Sit-ups
20 Burpee
40 Ab Mat Sit Ups
15 Burpee
30 Ab Mat Sit Ups
10 Burpees

“Performance & Sport”

Active Recovery/Rest Day

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