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  • RoadieFit

201024

Warmup

50 Jumping Jacks

10 Air Squats

10 Step ups

10 PVC Strict Presses


Garage(RX)

21-15-9

Burpees to Plate

Overhead Squats w/Plate

Overhead Walking Lunges w/Plate


Minimal

21-15-9

Burpees to Target

Overhead Squats w/Backpack

Walking Lunges w/Backpack Overhead


Description

At 3…2…1…Go! You will start performing 21 Burpees to Plate. Next, you will do 21 Overhead Squats w/Plate and 21 Overhead Walking Lunges w/Plate. After that, 15 of each movement and then, 9 of each movement. Your score is the time it takes to complete all the reps for reach movement.


Weight

The weight for all movements will be same and should be light to moderate and be able to be held safely overhead.


Stimulus

The intended stimulus for this is close to a sprint. Find yourself a good pace you can move steadily at and then, push that pace a little bit. Especially on the “9” round. We don’t break on the “9” round.


We have a lot of things going overhead today so please make sure you are safe. Keep the mid section engaged to protect your back and breathe through the movements.


Do work.

Let's Get It!!!








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