Three Day Weekend (non-assessed)- 30-min time cap

Run Parking Lot Lap (150 row)

40 Sit Ups

40 Squats

40 Pushups  

40 KB Swings  R (60+, 40+) W (45+, 35) B (30+, 20+) P (25+, 20+)

 

Run Ralph McGill Loop (300 m row)

30 MB Situp + Press R (20/15) W (15/12) B (12/10) P (10,10)

30 Squat Jumps  

30 JG Pushups    

30 KB Goblet Cleans

 

Run Parking Lot + Ralph McGill Loop (500 m row)

20 MB Situps (tap ball behind head and between feet)

20 Goblet Squats

20 KB Crush Pushups (bell tilting on it’s side, both hands on bell)     

20 KB High Pulls  

 

WHITE – at least ½ pushups on toes

BLUE – sub parking lot lap run every round and 20 reps every round + pushups on knees, as needed