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.
Run 200m – 1st White MailBox on Left
40 Pushups B: TRX Chest Press
40 KB Swings R:(60+/40+), W:(45+/ 35+), B:(35+/30+)
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 KB Swings
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