Mobility/ Burgener warmup
5 sit ups
50 Squat
10 Sit up
40 Squat
15 Sit up
30 Squat
20 Sit up
20 Squat
30 sit up
15 Squat
40 sit up
10 Squat
50 Sit up
5 Squat
You can and possibly should make the squats weighted, or wear your weight vest for the whole thing.
You can and possibly should make the squats weighted, or wear your weight vest for the whole thing.
Suicide Relay – groups of 2-3 -people not running are resting in the bottom of their squat while they wait their turn. This should be possible inside- two mats, four mats, six mats or 3,6,9 - something like that x 2 or 3 rounds.
Cash out – Coaches choice if time allows.
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