Warm Up:

200M run

10 Squats

10 bow to bends

10 sit ups

250M Row

10 box step ups

10 push ups

10 leg raises

Tricep stretch w/PVC pipe* – 30 sec per side (do twice)

Video courtesy of 360 Performance



For Time:

1K Row

50 Air Squats

200M Run

40 Hand Rel Push Ups

200M Run

30 Toe2Bars

200M Run

20 Ring Dips

200M Run

10 Box Jump Overs (30/24)

1K Row

Little mini chipper to make your Thursday fly by.  Be in the moment of the movement you are doing.  This means, don’t think about what is coming next.  Get through the present movement before worrying about that.  Use the run as a recovery and go hard on the reps!


Scaling Options:

HR Pushups -> Chest to deck pushups -> Pushups off a bench

T2B -> K2E ->Hanging Knee Raise

Ring Dips -> Stationary Dips -> Dips off box

BJO – 26/22


Cool Down:

Pigeon pose – 2 min per side


Banded Tricep Stretch – 2 min per side

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