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MONDAY | 05.11.2020


WARMUP:

  • FIREBALL CHALLENGE: start doing jumping jacks and every time you hear "FIRE" or "FIREBALL" you do a no-pushup burpee + air squat

(since nobody did it last week..)

REST as needed


CONDITIONING: FOR QUALITY REPS

  • 0-2MINS: 100m sprint + 30 jumping air squats

  • 2-4MINS: 200m sprint + 30 hands-release push-ups

  • 4-6MINS: 100m sprint + 30 alt. walking lunges

  • 6-8MINS: 200m sprint + 60 plank position shoulder taps

  • REST 3MINS & REPEAT

(NOTE: really push yourself to go hard on the sprints and SCALE appropriately to have at least 30sec REST between sets.)


- POST YOUR RESULTS TO COMMENTS.

#WOD #JUSTSHOWUP #SUPPORTYOURLOCALBOX

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