Band Practice at The Ring of Fire

Warm-up:
SSH x30

Merkin x10

Windmills x10

Run to the pull-up bars – 10 strict pullups with no step and not kipping. When you get to failure your partner can grab your feet and help you

Grab a coupon and head to the band practice field
From the goal line:
Curls and Tricep Extensions
Run with your coupon to the 10 yard line and complete 10 of each exercise

Leave the block and run back the goal line

Run back to the 10 yard line, grab your coupon and run to the 20 yard line and complete 10 of each exercise

Leave the block and run back to the goal line

Run back to the 20, grab your coupon and run to the 30, complete 10 of each exercise.

Continue this series until you reach the other goal line.

Run it back in the same manner with different exercises:
Bent over rows

OH Press

Partner up:
Catch me if you can the long way around the school back to the pull-up bars to return the blocks. One partner runs with both blocks, the other partner does 2 burpees and runs then down.

TClap |
0

Leave a Reply