SATURDAY 12/10/16

Warm Up:
1 Gym Length Each:
Toy Soldiers – Kossacks Squats
Karaoke – Lateral Frog Hops (right)
High Knees – Lateral Frog Hops (left)
Butt Kickers – Power Skips
2rds of:
30 sec Dead Hang
30 sec Plank
A) 2 Sets of:
40m Prowler Sprint A.H.A.P.(20m out- 20m back)
Max Unbroken reps Push Ups
*Rest 2 min b/t supersets
B) “Pet Rock”
In teams of 2, Each team has a “pet rock” (35/25 KB)
One person works while the other person holds the pet rock in the front racked/goblet position.
5rds each for time;
200m Run
12x Jumping Air Squats
9x Diamond Push-ups
6x C2B Pull-Ups
200m Run
*5x Burpee Penalty if the pet rock touches the ground at any time during the workout. +5 burpees for each additional offense. (5-10-15-etc.)
C) CoolDown
Athlete’s Choice