Wednesday
Part A.
Gymnastics Level 1, 2, 3, 4.
Part B.
Every 2 minutes, for 30 minutes (3 rounds) of:
Station 1 – 400 Meter Run
Station 2 – 30 Wall Ball Shots (20/14 lbs)
Station 3 – 400 Meter Run
Station 4 – 30 Pull-Ups
Station 5 – 15 Burpee Box Jump-Overs (24″/20″)
Your goal should be to finish this entire workout without falling short in any interval. If the prescribed repetitions or distances are unattainable, please adjust the reps such that you are able to complete the first round (10 minutes) relatively comfortably, you are challenged in the second round, and the third round will be very challenging both mentally and physically.
Boom Lite
Every 2 minutes, for 30 minutes (3 rounds) of:
Station 1 – 300 Meter Run
Station 2 – 25 Wall Ball Shots
Station 3 – 300 Meter Run
Station 4 – 15 Strict Pull-Ups
Station 5 – 10 Burpee Box Jumps or Step-Ups
Your goal should be to finish this entire workout without falling short in any interval. If the prescribed repetitions or distances are unattainable, please adjust the reps such that you are able to complete the first round (10 minutes) relatively comfortably, you are challenged in the second round, and the third round will be very challenging both mentally and physically.
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