"A Weekly Challenge"

This Weeks Challenge: At some point throughout the week, run 1 mile as fast as you can. Post your initials to the whiteboard when completed!!

Warm Up (3 Rounds):

  • 30 Jump Rope
  • 10 Body Weight Step Ups (24/20)
  • 10 Bench Dips

Met-Con (4 Rounds):

  • 10 DB Weighted Lunge
  • 5 DB Squat 
  • 200m Run
  • 20- 30 Sec Plank on Rings
    * Rest 1 Minute Between Rounds *
    * Use the same weight for lunge & squat *
    * Work up in weight over the 4 sets *

Cash Out (1-10):

  • Sit Up
  • Russian Twist
    * Start at 1 and work way up to 10 *
    * Over and back is one on Russian twist *

Mobility (NFT):

  • Pigeon Pose
  • Couch Stretch
  • Cobra
  • Childs Pose
  • Foam Roll