Debbie and Sue!

Check in to class:
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For time:
1 mile Run
100 Burpees
800m Run
50 Burpees
400m Run
25 Burpees
*If you have a vest wear it

General Warm Up
2 min Run/Row/Bike/Jog in Place
:30 Knee Pull to Chest
:30 Figure Four
:30 Hamstring Stretch
:30 Quad Stretch
:30 Spiderman
:30 Samson
:30 Side Lunge
:30 Good Morning
:30 Gas Pedal
:30 Hurdle Step Overs Front
:30 Hurdle Step Overs Back
2 minute Run/Row/Bike/Jog in Place

Movement Specific Warm Up
:30 Plank
5 Up Down
5 Step Down Step Up
5 Drop Down Step Up
5 Drop Down Snap Up

Warm Up Round
200m Run/Row/Bike/Ski
5 Burpees

WOD Modifications
Run distances- 1000m-600m-300m, 800m-400m-200m
Row/Ski 1:1 meters
Bike 2:1 meters
Running on a clock: 4 min out, 4 min back 2 min, 2 min back 1 min out, 1 min back
Burpees-Reps- 75/35/15, 50/25/10, Up Downs if you can’t go down to the ground.

Question of the Day
What fictional family would you be a member of?

Box Brief
New Class Schedule!
Get your points in for the Affiliate Quarantine Cup! To keep track click HERE!

Tabata Time

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