"Quad Date"

the-girls-chart.png

Warm Up (300 Reps):

Break up reps however you want to:

  • Row (Calories)
  • Hollow Body Hold (Seconds)
  • Air Squats
  • Jump Rope

Met-Con (Complete):

Partner Friday:

One Partner Works at a Time/Both Partners Do Run:

  • 400m Run

Then...

"Karen"

  • 150 Wall Balls (20/14)

Then...

  • 200m Run

Then...

"Fran"

21-15-9 of:

  • Thrusters (95/65)
  • Pull Ups

Then...

  • 200m Run

Then...

"Grace"

30 Reps of:

  • Power Clean to Overhead (135/95)

Then...

  • 400m Run

Then...

"Annie"

50-40-30-20-10:

  • Double Unders (2x Single Unders)
  • Sit Ups

IF YOU DON'T HAVE A PARTNER, PICK 2 WORKOUTS AND COMPLETE THEM

Mobility (NFT):

  • Banded Shoulder Distraction
  • Couch Stretch
  • Pigeon Pose
  • Ankles/Calves
  • Foam Roll