Thursday FIT

Thursday FIT

Thursday FIT

Warm-up
Teams of Three
4500m Row

Switch every 250m
-This should be at a fast pace

Core
Tabata
Hollow Rockers
Metcon (Time)
For Time

21-15-9
Burpees
Alternating Hammer Strikes (16,10)

Fitness outside weather permitting
*Substitution for Hammers is KBS (53,35)
Metcon (Time)
For Time

9-15-21
Box Jumps (low box)
Toes To Bar

L2: (Knee 2 Elbow) (Step-ups)
L1: (Knee Raises) (Jumping Jacks 2x)

-Box jumps should be low enough that you can stay tall while jumping
-Advanced athletes should be able to rebound their box jumps if they want