Enjoy your holiday and, if you are feeling like getting a little workout in, hit this one up with a friend! If not, enjoy your day!
A.
35-54:
In teams of two, complete as many rounds as possible in 30 minutes of:
400 Meter Run
30 DB Ground to Overhead (55/35 lbs)
30 Box Jumps (24/20″)
Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 30 DB Ground to Overhead, Partner A will perform 30 Box Jumps, and Partner B will run 400 meters – and so on for 30 minutes.
55+:
In teams of two, complete as many rounds as possible in 30 minutes of:
400 Meter Run
30 DB Ground to Overhead (35/25 lbs)
30 Box Jumps/Step-Ups (24/20″)
Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 30 DB Ground to Overhead, Partner A will perform 30 Box Jumps, and Partner B will run 400 meters – and so on for 30 minutes.
If you do not have a partner, then complete the following:
35-54:
As Many Rounds and Reps as Possible in 20 minutes:
400 Meter Run
15 DB Ground to Overhead (55/35 lbs)
15 Box Jumps (24/20″)
55+:
As Many Rounds and Reps as Possible in 20 minutes:
400 Meter Run
15 DB Ground to Overhead (35/25 lbs)
15 Box Jumps/Step-Ups (24/20″)
My body held up just long enough for the INVICTUS ONLINE COMP. Was sick for the last days!
Did something similar at home:
5 rounds of:
– approx 300m run,
– 15 sandbag over shoulder and
– 15 (low) box-jumps.
19:40