Thursday, July 26

Line Drills 200 Meter Run Quad Stretch Knee to Chest Solider Kicks Knuckle Drags Side Lunge Cradle Stretch Walking Samson Walking Spidermans Walkouts 3 Air Squats + Broad Jump High Knees Butt Kickers Skip for Height Skip for Distance

Bench Press (4 x 6)

Family Feud (AMRAP - Rounds and Reps)

AMRAP 25: 50 Meter Prowler Push (95/45) 100 Meter Wreck Bag Run (50/35) 200 Meter Run

Class Divides Into Even Teams The class will be split into two teams for the waterfall style AMRAP. Each team will be given one prowler and a variety of Sand Bags. The workout begins with an athlete on each sled. The athlete on each team will complete their 50 Meter Prowler Push. Immediately following the Prowler, they will pick up the Sandbag for their 100 Meter Run. After the 100 Meter sandbag run, they will drop the bag and go right into a 200 Meter Run. Once a station opens up or a bag becomes available, the next two athletes can begin. It is ok for athletes to lap other athletes, there is no specific order that has to be maintained. Individuals will count their rounds following the 200 meter run, with total rounds per team at the end of the 25 minutes being the score. The weight on the sled and Sand Bag should be something that athletes can move with consistently in order to keep things moving forward. * can sub sandbag with any weighted object

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