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

• 60 flutter kix (30 up/down + 30 side/side)

• 10 cossack squats

• 10 spiderman lunges

• 14 deadbugs

• 7 scap push-ups

• 14 plank bird dogs

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