Thurs. Aug 16/Fri Aug. 17

Dive In:
Dynamic Stretch
Y's, T's, A's on physio ball
2 Min Jump Rope
5 Minute Easy Jog

Main Set:
Group 1:

5 Pull Ups**, 10 Push Ups, 15 Air Squats, 20 Mt Climbers, 25 Sit Ups
Run 200 M
10 Pull Ups, 15 Push Ups, 20 Air Squats, 25 Mt Climbers, 5 Sit Ups
Run 400 M
15 Pull Ups, 20 Push Ups, 25 Air Squats, 5 Mt Climbers, 10 Sit Ups
Run 600 M
20 Pull Ups, 25 Push Ups, 5 Air Squats, 10 Mt Climbers, 15 Sit Ups
Run 800 M
25 Pull Ups, 5 Push Ups, 10 Air Squats, 15 Mt Climbers, 20 Sit Ups
Sprint 200 M

**You may alternate rounds with regular pull ups and bench pull ups.

Group 2:
21-15-9
Do as couplets.
->Complete 21-15-9 of first two exercises, then move on to next two.

-Thrusters
-KB Swings
*Leg Extensions
*Box Jumps
^Lat Pull Downs
^Choice Row

Warm Down:
45 sec on/15 off

Front Plank
Knees to Elbow Plank
Right Side Plank
Knees to Chest Plank
Left Side Plank
Hands on MB Plank