Monday October 29th – “March of Dimes”

FitWit Nation Kirkwood
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Monday:  10/29

Mobility Series: 5 Minutes

  • 3x Kneeling Shoulder CARS HOlding Tennis Ball in Working Arm and PVC in Non-Working Arm (Each Side)
  • 3x Prone Shoulder Lift Offs

“March of Dimes” 12 Minute Time Cap

  • 10x Burpees
  • Walking Lunge Across Room  
  • 9x Burpees
  • Walking Lunge Across Room
  • 8x Burpees
  • Walking Lunge Across Room  
  • 7x Burpees
  • Walking Lunge Across Room
  • 6x Burpees
  • Walking Lunge Across Room  
  • All the way down to 1x Burpee

W: = Total of 55 Burpees

R: Start @ 12 Burpees = Total of 78 Burpees

B: Start @ 7 Burpees = Total of 28 Burpees

Non Walking Lunges do 5x Step Back Lunges on Each Leg keep Burpees the same.

 

Early Finisher: Tabata Calf Raises Using Clock

Entire Group:

Rolling Plank: 4 Min :15 Seconds at Each

Plank / Right Side Plank / Plank / Left Side Plank

8 Minute: Partner “I Go, You Go” Nordic Hamstring Curls 5×3 Each

  • Up on Balls of Feet (To help Prevent Hamstring Cramps)
  • Hands Kept at rib cage height by side (To help lighten the load on the upper half)