Tuesday July 31st – The Three Day Weekend

FitWit Nation Kirkwood
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Tuesday: 7/31

Mobility Series: 5 Minutes

Internal Rotation (Each Side)

– 10 Reps of Free Exploring Side Lying Internal/External Rotation

– 10 Reps with :5 Second pause at the top of each rep of Yoga Block Between legs focusing   on internal rotation

 

The Three Day Weekend: 30 Minute Time Cap

– Scored time on First Half: R/W/B

– Number of Jump Rope at The End – This has no Color Version to it.

– I.E. = 24:36 R + 75 D.U.

 

RND 1:

Run 200m – 1st White MailBox on Left

40 Squats

40 Pushups  B: TRX Chest Press

40 KB Swings R:(60+/40+), W:(45+/ 35+), B:(35+/30+)

 

RND 2:

Run 400m – End of Clifford Last Mailbox on the Right and Back

30 Goblet Squats R:(60+/40+), W:(45+/35+), B:(30+/30+)

30 Dips

30 KB Swings

 

RND 3:

Run 600m – Small Loop

20 2KB Front Squats R:(40+,30+) W:(30+,25+) B:(25+/20+)

20 Pull Ups  

20 KB Swings  

 

Finish and Count Jump Rope:

Double Unders or Singles

 

RED: Toe Push Ups, Feet Up Dips, Unassisted Pull Ups.

WHITE – at least ½ pushups on toes, TRX Laying Low Rows, Feet Down for White,

BLUE – sub 200m run every round and 20 reps every round, TRX Chest Press, TRX Laying Low Rows, Feet in Front.

PURPLE –  sub 200m run every round and 20 reps every round. Bodyweight moves the entire time – Squats & Push Ups. Goat Belly Swings