O4W Summit – Tuesday, January 24 (O4W)

Tuesday:

Workout:

The O4W Summit (retest from 11/1/16)
complete ALL three rounds for time:

Round 1 –
200 m run (1 parking lot lap), 20 pushups, 20 squats, 20 pull-ups, 20 sit-ups

Round 2 –
Repeat Round 1 AND:
30 SHP (M:50+ W:35+), 30 Slam ball (20/15), 15 inch worms

Round 3 –
Repeat Rounds 1 and 2 AND:
40 burpees, 40 double unders

White – Same rep scheme but KB – (M:40+, W: 25+), Ball (15/12), ½ push-ups on knees, 200 singles, Use band for pull-ups

Blue – Round 1– 15 Round 2 – 20 Round 3 – 30 (M:30+, W: 15+), Ball (15/12), push-ups on knees, 200 singles, 20 burpees, TRX rows

Early Finisher Mobility Board: Pick which area they have an issue & start their
– Pigeon 2 min/leg
-Wall hip flexor stretch 2 min each leg
-IT band stretch 1 min/leg
– T-Spine mobility – Bretzel
– Band Shoulder#1 & 2 (2 min/arm/stretch) from video

– Foam roll – IT band, Glutes, lower back, or any other issue they may have those are just the most common areas