Newbie Day 1 & The Furnace – Monday, January 9 (O4W)

Monday:

Workout:
Newbie Day 1: Teach Plank, Push-up, Squat, and JR.
Recorded Assessment:
200 singles
2 rounds of
-10 push-ups
-15 squats
-20 sit-ups
Finish with 200 singles

Vets workout:
-At the end of warm up partner swings to 100 (10 reps at a time, one works one rest):

The Furnace – :40/:20 – 3 rounds – :60 rest between rounds
1. Overhead lunge left (campers should step back with leg opposite of arm that is holding bell overhead)
2. Overhead lunge right
3. Swing
4. Kneeling windmill left
5. Kneeling Windmill right
6. Swing
7. Getup to palm Left
8. Getup to palm right
9. Swing

Finish with full TGU for the remainder of time