Tuesday
Group Warm Up:
Group Warm Up – 5-10min
10 Old Man Stretches
:30 Samson Stretch both legs
Roll out Mid Thoracic
Roll out IT Bands, Glutes & Quads
Skills:
100 Double Unders
Beginners attempt 10 sets of 10 **If you fail more than 4 of the sets then do 3 burpees per failed set after the first 4 failed sets
Intermediate attempt 2 sets of 30 & 1 set of 40 **every fail is 3 burpees
Advanced 100 unbroken DU **every fail is 3 burpees
Strength:
Deadlift
5x @ 40%
5x @ 50%
5x @ 60%
Metcon:
10 min emom
6 toes to bar
10 box jumps 24/20
Cash out: 40 Burpees (Happy Burpee Day Coach Richard)
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