Saturday
Warm-up
Warm-up
Dynamic Drills (25-50ft., or in place)
High Knees
Butt Kicks
Back Pedal
Side Shuffle
Karaoke
Frankenstein
Walking Knee hugs
Walking Quad Stretch
Walking Lunge and Rotate
Bear Crawl
High Knees
Butt Kicks
Back Pedal
Side Shuffle
Karaoke
Frankenstein
Walking Knee hugs
Walking Quad Stretch
Walking Lunge and Rotate
Bear Crawl
1 set
10 Air Squats
10 Front Squats
10 Push Press
10 Thrusters
Workout
Metcon (Time)
Complete 10 rounds
10 Thrusters
10 Burpees
10 Thrusters
10 Burpees
*Scaling options
Thrusters – Use DB, KB, backpack, or odd object
Optional Finisher
Metcon
2 SETS
15 Weighted Sit Ups
15 Glute Bridges
15 Hollow Rocks
-Rest as needed b/t Sets-
15 Weighted Sit Ups
15 Glute Bridges
15 Hollow Rocks
-Rest as needed b/t Sets-
