Tuesday - October 3rd

Weekly Warm-Up

*PVC Warm-UP

*30 seconds Jumping Jacks

*High Kicks

*Floor Touches

*30 seconds Jumping Jacks

*Quad Pulls

*Lunge w/Elbow Drop

*30 seconds Jumping Jacks

*Inchworm w/push-up in bottom

*Burpee Broad Jumps

*Hip Swings

A. WOD

Healthy Habits Challenge WOD #1:

*500m Row

*50 Squats

*400m row

*40 Sit Ups

*300m row

*30 Push-Ups

*200m row

*20 Walking Lunges

*100m row

*10 Burpees

Rock star version: Add weight vest for BW movements

B. Strength/Skill Work (Optional)

Performance:

4 sets of

4-5 weighted strict pull-ups

rest 2 minutes

General Fitness:

4 sets of

4-5 negative pull-ups

30 seconds of kipping or kipping practice

rest 90 seconds

Cool-Down:

Stretch/Roll out for 60 seconds each

*Lats

*Deltoids

*Quads