October 19th

Warm-up (10mins)

  • 400 m Run
  • Mobility

–Rest 90secs– (Water Break)

Sprint Work out side (15 mins)

  • Sprint 200m
  • -90 sec rest
  • Sprint 400m
  • -2min sec rest
  • Sprint 200m

–Rest 2 mins – 

  • BB Thrusters  21 reps
  • Burpees 15 reps
  • BB Thrusters 15 reps
  • Burpees 9 reps
  • BB Thrusters 9 reps
  • Burpees 3

— Rest 2 mins–

6 min AMRAP

  • Bike Sprints (rotate every 20 cals)

 

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