CHIPPER WARM UP

(8-10 min)

50 singles
10 kb good-mornings
10 downdog pushups
50 singles
4/4 prisoner lunges
4/4 side lunges
4/4 prisoner reverse lunges
50 singles
10 banded I’s, Y’s, T’s
1L bear crawl
1L crab walk
10×10 arm circles
10×10 plank & reach

MOBILITY

:90/90 SMR lats
:90 SMR low back
:60/60 banded lat stretch

PART I.

Tabata (20:10 x 8 Rounds) – total time for Part I = 30 minutes
* 1 Round = 30 seconds (20:10) / 8 Rounds = 4 minutes followed by a 1 minute rest

a) Row (max cals)
Rest 1 minute after 8 rounds

b) SA KB Snatch
Rest 1 minute

c) Plate sit-ups or ab wheel
Rest 1 minute

d) DB Lateral Lunges
Rest 1 minute

e) Singles
Rest 1 minute

f) Push-ups to sit-outs
Rest 1 minute

PART II.

AMRAP – “Rounds & Reps”
AMRAP = 10 Minutes
Line up at baseline of turf

1
1,2
1,2,3
1,2,3,4
1,2,3,4,5
1,2,3,4,5,6
1,2,3,4,5,6,7
1,2,3,4,5,6,7,8
———————————-
1 down back sprint
2 burpees
3 med ball front squats
4 med ball OH lunges
5 inverted barbell rows
6 down dog pushups
7 med ball sit-ups
8 med ball rainbow slams

***start over if there is time remaining of the 10 minutes