Don’t Stop
Warm Up:
Light jog, step-back knee raises,llunges with a twist, Spiderman twists, good mornings
The Workout:
PRE-WORKOUT
4 Tabata ROUNDs each (20s work, 10s rest)
- Dips
- Erkins
- LBCs
- Squats
WORKOUT
20min AMRAP (As Many Rounds As Possible)
- 12 SSH (cadence)
- 9 butterfly situps
- 6 box jump over burpees (scaled 1: box jumps, step down. Scaled 2: box step-up and over), burpee after the jump over
- Run inner parking lot loop
Count as many complete grounds you finish, and then any additional reps in the next round.
Trojan: 6 rounds + 27 reps scaled
Dovetail: 7 rounds + 27 reps Rx
Sprinkler: 7 rounds scaled
Combatives
Block-punch to bicep, punch to leg w other hand, then punch up into other arm
Mary:
Included in workout, plus outta time
Announcements:
Picnic on Oct 12
T-Claps (Recognition):
Prayer:
Shredder (loss of his dad on 9/11)