Warm-up Drills
I. Run 400m
II. 6:00 AMRAP of
20ft x Duck Walk
20ft x Crab Walk
20ft x Bear Crawl (Bent legs)
20ft x Inchworms
10 x Scorpion Stretch (5L/5R)
III. Mobility
“C4 No More”
Complete 4 rounds of
1:00 x Max Reps Handstand Push-ups
1:00 x Max Reps Double-unders
1:00 x Max Reps Elevated Plank Rope Climb (30/24″) (DEMO Video)
1:00 x Max Reps Sprints
In this workout you move from each of four stations after a minute. The clock does not reset or stop between exercises. This is a four-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep and this workout will be scored like “Fight Gone Bad”.
Total your points and post them to comments.
Impact/Focus: Frockles’ Ab Circuit
Each class will be led through a core strengthening circuit.
114 and a sore tummy
“C4 No More”: 481 (Stink Bugs & SU’s)
and Thank You “Frockles” for crunching us through that!