Date: Sept 9, 2020
Location: OTB Poplar Estates
Q: Beats
Pax: Betty C, Chill Pill, Sharpie
WARM-O-RAMA:
30 sec of each move: Jumping jacks, butt kickers, praying mantis (side lunges), squats, stretch
THA-THANG:
Part 1:
Jog down first street (could be to a cone too) (around 30% of max effort)
Run the next two streets (or cone), run at training pace (around 60% yof max effort)
Sprint last street (or cone) (around 90% of max effort).
When you get back to the starting spot,
Into in/out hurdles
30 jump ropes
10 burpees
Walking lunge to starting cone and repeat running portion
Repeat for 25 min
Part 2:
2 min jump rope-
1 min toe taps
Repeat 3 times
Part 3:
Ended with 5 min of suicides
COT: Come on out to our other workouts this week!