Friday April 20 – The Mic Drop

Friday: 4/20

The Mic Drop – 420 total reps, then chill (non-assessed)

50 reps each exercise (B – 30 reps):

Wall Balls R (20/15) W (15/12) B (12/10)

Superman

Lunges (each leg)

KB High Pulls R:(53+/45+),W:(40+/30+),B:(30+/20+)

Star Crunches (Total)

MB Sit up and Press R (20/15) W (15/12) B (12/10)

JG Chest Press

Double Unders (W – 200 singles, B – 150 singles)

20 Burpees

 

Early Finishers:

Slow strength/mobility work
20 Inner and outer leg lifts per side (laying on your side)

10 fire hydrants/leg (rotating in a circle, forward & back =1)
10 single leg leg lifts from back or on foam roller