We want to see quick transitions from movement to movement. This is what we have been building up to all month long! Whether you are performing this at the gym or at home, consider it a sprint to the finish line. ![]() (Score is Time Each Set) Tuesday March 24 OPTIONAL FINISHER 2-3 SETS MAX Reps Rows (Ring or DB) -:30 RestMAX Reps Push-Ups -1:00 Rest b/t Sets- (No Measure) Wednesday March 25 Then complete a 400m Run (run aprx 2mins to =400m) ![]() Quick transitions between each movement to clear the 66 rounds to head out for your final run! OPTIONAL FINISHER 2-3 SETS 15 Tuck-Ups 5/5 Side Plank Rotations (No Measure) Friday March 27 OPTIONAL FINISHER 2-3 SETS 15 Tuck-Ups 5/5 Side Plank Rotations (No Measure) The goal is to move quickly, keeping perfect technique through all 4 rounds. We’re moving the Medball through various ranges of motion, building capacity under load. Object Slides 30 Russian Twists (No Measure) Saturday March 28 OPTIONAL FINISHER 2-3 SETS 5/5 Arnold Presses 20 Alt. Object Slides 30 Russian Twists (No Measure)Ĥ00m Run OR 6 SETS OF 10 JUMPING JACKS AND 10 MOUNTAIN CLIMBERġ0 Burpees Over Backpack (Score is Rounds + Reps) MOVT 2 – Sit-Ups *Alternate movements each round b/t Hollow Rocks & Sit-Ups (No Measure) Monday March 30Ĭan you keep moving at a constant speed throughout the 14 minutes? This means, coming right in from the run and picking that DB up once you complete the Thrusters, place the DB on the floor and jump down into those Burpees. MIN 1 – :50 MAX Double-Unders or Air Squats MOVT 2 – Sit-Ups *Alternate movements each round b/t Hollow Rocks & Sit-Ups (No Measure) ![]() OPTIONAL FINISHER “TABATA” 8 ROUNDS (:20 ON / :10 OFF)* Step-Upsġ Round = 3:00 Rotation (Score is Total Reps Each Round) MIN 3 – :50 Plank Hold (:25 in a tall plank :25 on forearms)* Are you able to keep the same number of reps for all 5 rounds? Do not set those DBs down or come out of that plank during the :50! The Step-Ups will be your opportunity to catch your breath and lower the heart rate before getting it right back up with double-unders or single-unders.
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