10.1.19 Workout of the Day

Box Brief

.In preparation for our 7 PM Wednesday night Fall League Draft, our Wednesday 6:15 PM classes will be non led open gym.

1. Conditioning
"Pineapple Express" Part #A (On the 0:00):
For Time (12 Minute Cap):
50/35 Calorie Assault Bike
50 Strict Handstand Push-ups

“Pineapple Express" Part #C (On the 15:00)
3 Rounds For Time:
400 Meter Run
21 Lateral Bar Burpees

2. Midline:
For Time (12 Minute Cap):
35 GHD Sit-ups
100' Handstand Walk
25 GHD Sit-ups
75' Handstand Walk
15 GHD Sit-ups
50' Handstand Walk

ICT

Conditioning 

Team of 2, 6 sets each of :

3 minute AMRAP, 

P1 30/24 calorie Row 

INTO remaining time 

Max lateral burpee BJ-overs (24/20) 

P2 then completes above

-one works, one rests, 

-Score=total team burpee bj overs 

Midline: 5 minutes together