I noticed last time that the warm up needed to be slower, and probably would better serve peoples needs if it were combined mobility and movement.
Warm up
Knee Machine,
sit and Reach,
forward skip, backward arm circles,
backward skip, forward arm circles,
lunge walk to quad stretch,
high knee walk,
carioca,
forward shuffle, 2 left and 2 right,
knee out walk,
pick up and reach,
backward shuffle, 2 left and 2 right,
back pedal,
scorpions,
crucifixion,
hips out shuffle,
hips in shuffle
lunge and double reach,
kick walk.
Pre-work
5 minutes of continuous movement,
2 push ups
3 reach worms
4 walking lunges
Work
4 rounds
Clock face lunges, 2x
run, 100 yards
20 Mtn Climbers, singles out
run, 100 yards,
10 pushups and 10 dips, or, 2x hill Bear Crawl
run, 75 yards
10 up downs, and 10 get ups
run, 75 yards
folks wrote their own adventure, some did one round, one did all 4, most were in the middle
Run through the swings forwards, backwards, and sideways
Pick up and reach walk, 25 yards
balance beam forwards and backwards
