Workout for Thursday, August 5th

Outdoor Classes will be coached on Tuesdays and Thursdays at 7am at Kiwanis Park.
Outdoor Workout

Warmup:
5-7 minutes

Part A:
Every 2:00 for 12:00
15 KBS
Shuttle Sprint

Part B:
10 to 1 to 10 (30:00 cap)
Burpee broad jump
situps

(Shuttle sprint = start at one side of fence, sprint to middle, sprint back to start, sprint to opposit fence, sprint to start)

Gym Workout

Engine Day:
40:00 AMRAP @ hard sustainable pace:
200m heavy suitcase carry (switch hands @ turn-around)
20 Feet elevated Push-ups (feet on box or plates)
20 Horizontal Pull-up
30 Wallballs
30 KBS
200m run
1:30 – 3:00 rest