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