O4W Tuesday 11/6 – The Fac Attack

The Fac Attack (Assessed) (Stacy We have assessed this on 3/21/17 if you could pull previous scores)

They can complete the exercises in any order after each run, but they must complete all before moving on to the next run.

 

Round 1: Run 5 laps, then 50 reps of

-Squats

-Sit-ups

-Mountain climbers (per leg)

-Wall ball

Round 2: Run 4 laps, then 40 reps of

-Squats

-Sit-ups

-Mountain climbers

-Wall balls

-Push-ups

Round 3: Run 3 laps, then 30 reps of

-Squats

-Sit-ups

-Mountain climbers

-Wall balls

-Push-ups

-Burpees

Run 2 laps and call time

White: Take one lap and 10 reps away from every round (1st round 4 laps 40 reps). Still finish    with 1 lap at the end

Blue: Same workout as the white version but take out round 1

Early finishers: Mobility Work