12/12 Wednesday

Complete all of the following @ 75% effort:

Row 2k or Run 1mile

+

5 min rest

+

5 rounds:

100 ft bear crawl

25 anchored sit-ups

+

5 min rest

+

3 rounds:

Back Extensions- 30-20-10

Box Jumps (step down) – 20-20-20

+

5 min

+

For time:

10 x 50 ft Shuttle Run

5 Burpees

8 x 50ft Shuttle Run

4 Burpees

6 x 50ft Shuttle Run

3 Burpees

4 x 50ft Shuttle Run

2 Burpees

2 x 50ft Shuttle

1 Burpee

+

5 min

+

Row 2k or Run 1mile

 

*The number of circuits may vary per individual in Fitness group*