Yesterday's workout was un-timed, to encourage people to move through the stations consistently and focus on good form. Everyone worked really hard. Nice job!
Warm Up:
band walks
band squat
monster walk
lunge walk
little skip
big skip
crab walk
alligator walk
frog hop
inch worm
Skill:
2 warm up sets of 5 -1 arm kb push press
then
5 x5
1 arm kb push press
paired with
5x5
plank rows
Workout:
3-4 rounds
run a lap
5 sandbag get ups each side
10 weighted sit ups
15 jack knifes
1 heavy med ball carry
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