Tuesday 3/19/19

Tuesday 3/19/19

Email Guido at guidojessen@hotmail.com to reserve your spot for the Savage Race!
If you register with OUR TEAM, the cost is $111.32 (race fee is currently at $128. In a week, the prices raise to over $140. So now is the time to let us know you’re coming!).
What you get:
🐱‍👓 Obstacles on obstacles
👕 Tshirt
👟 Chip Timing
🤳 Action photos
🍺 A beer
🥈A shiny medal
🚗 Decal (We got some of these too)
💩 Mud in your underwear

Whether you’re doing it for the camaraderie, the mud and glory, or the 🍺 beer 🍺 – my mom will be spectating, cheering you on.
Again, let Guido know TODAY that you want to register.

Warmup
0:00 – 12:00
Super Dynamic Warmup
Instructor Mobility

12:00 – 20:00
Workout Specific Practice

Conditioning
20:00 – 60:00 (40 minutes)

“Oktoberplein”

3 Rounds:

Jump Rope
25 Lateral Lunge to High Knee – Right Leg
25 Swings
25 Lateral Lunge to High Knee- Left Leg
25 Swings
25 Reverse Lunge to Skip – Right Leg
25 Divebomber Push-ups
25 Reverse Lunge to Skip – Left Leg
25 Prone Y’s
25 Prone T’s
50 Crab Kicks

L4 – 100 DUs, 32/24k
L3 – 50 DUs, 28/22k
L2 – 200 Single Unders, 24/20k
L1 – 150 Single Unders OR 90 Seconds Quick Feet, down-dog pushups, marching crab

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