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5 PM class: Mayra busting out the push-ups while Evan and Carlos rest (their version allowed only one person to work at a time).
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6 PM class working through sit-ups.
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7 PM class working through push-ups.
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7 PM class working through sit-ups.
Focus: Cardio/Interval
Warm-up:
200 M Run
10 x Squats
200 M Run
10 x Squats with ball
200 M Run
10 x Lunges
200 M Run
10 x Forward and sideways leg swings
200 M Run
10 x Forward and backward one-arm and two-arm swings
200 M Run
10 x OHS with dowel
200 M Run
10 x Pull-ups or ring rows
200 M Run
Skill/Specific Warm-Up: N/A
WOD: Team workout!
400 M Run
100 x Pull-ups
400 M Run
200 x Push-ups
400 M Run
300 x Sit-ups
400 M Run
400 x Squats
As a 3 or 4 member team, complete the reps of the listed exercises. Only 2 people can work at a time. Teams can’t start exercises until all members are back from the run and all members must be finished with exercise before team members can leave for run.