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211103 - WED NOV 3

A) Buy in

800m run


B) CONDITIONING

E2MOM (Every Two Minutes On the Minute) for 10 min. (5 rounds):

6 burpees

12 box jumps (mod: step ups)

Instructors, make sure that at 1:40 of every round, that everyone is resting, even if they haven't completed their reps. Have people adjust their reps down (or up) depending on ability


C) CONDITIONING

10 min. AMRAP:

2 Hatemakers (ea. HM is 5 push ups + 20 mtn. climbers +1 burpee jump)

250m run

20 plank toe touches


D) CORE WORK

Tabata alternating opposite arm and leg raise

8 rounds of:

20s alternating opposite arm and leg raise

10s rest


E) Cash out

400m run

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