Friday June 23rd – Cardio + Core & ARMAP

Friday: 6/23

Death by Sprints: Non- Assessed

Starting at 4 touches adding 1 touch each min.

– If you miss that round, than you are finished.

– Your final score will be the last round you completed successfully.

– Earlier finishers take a clifford jog.

Rain Cover Set: 

4 Person Rowing: 4,000 Meter Relay Race 

– Switch Every 250 Meters 

– Each Person Rows 4 x 250m = 1,000m 

8 Minute Core:

4 Mins Rolling Planks – :15 Sec Elbow Plank, :15 Sec Side Plank, :15 Sec Elbow Plank, :15 Sec Side Plank

3 Mins Hollow Hold / Superman :30/:30 Rolling Clock

1 Min Sit Ups

10-12-Min KB Amrap

– 4x Headcutters

– 4x Single Arm Deadlifts

– 4x Single Arm Bent Rows

– If you were here on Tuesday and want to Practice your Get Ups replace 2x Get Ups each side for Headcutters.