Thursday October 29th

General Warm-Up:

5 Burpees & 200m Run.

Mobility:

Up/Down Dog x 10, 30 second Squat Hold, Couch Stretch – 1 minute each side, 30 second Squat Hold.

Part 1:

EMOM 10 – Alternating Coaches Choice Corework

Part 2:

10,9,8,7,6,5,4,3,2,1 of

Burpee Box Jump Overs w/200m Run after each round.

RX 24/20, L2 20/18, L1 18/12

* 22 min cap

Scale:

BBJO => Burpee Step Overs => 1/2 reps (5,5,4,4,3,3,2,2,1,1), 200m Run => 100m Run

Cooldown:

Hamstring Stretch on Box, Pigeon Stretch on Box

Notes:

Part 2 is a grinder. Keep steady on the runs and attack the BBJO. Run should be about 1 minute each round, burpees will start out at 1-2 min per round, if longer scale back run/burpees.