Registration opens August 9
0:00-0:10: Warm-up: 200m Run then 2 sets of: 10 jump squats, 10 push ups, 10 lunges, 10 sit ups, 20 jumping jacks
Health and Fitness:
From Invictus:
Every 3 minutes, for 36 minutes (3 rounds of each), for times:
Station 1 – 40/30 Calories of Assault Bike
Station 2 – 50 Double-Unders or 75 Singles + 15 L-sit Overhead press
Station 3 – Run 400 Meters
Station 4 – 20 Knee Raises + 20 Front Squats
*make sure to adjust reps/weight or distances to make sure work is done in an appropriate amount of time
0:10-0:45
Every 3 minutes, for 36 minutes (3 rounds of each), for times:
Station 1 – 50/35 Calories of Assault Bike
Station 2 – 50 Double-Unders + 20/15 Handstand Push-Ups or L-sit Overhead press X 15
Station 3 – Run 400 Meters
Station 4 – 20 Toes to Bar + 20 Front Squats (95/65 lbs)
*make sure to adjust reps/weight or distances to make sure work is done in an appropriate amount of time
D. 0:45-1:00
Mobility: led by coach