Friday 10.9.2020

Warm-up
Tabata – 4 Rounds of 20 Second On, 10 Seconds Off (each)

• Mountain Climbs
• Squat Hold – Just below parallel

Mobility
30-60 Seconds Each

• Active Spiderman’s
• Up & Down Dog
• Boot Straps – https://www.youtube.com/watch?v=hDQet8La958

Workout
“Order In”
4 Rounds:

• 25 Burpees
• 50 Air Squats
• 1 Minute Rest

Workout Notes
Score = Time (including rest)

Goal = Complete each round in less than 5 minutes (including rest).

Reduce reps if necessary if you’re not able to stay close to the goal above.

We suspect the average times (including rest) will be somewhere around 20 minutes. Can anyone do better than 16 minutes?

Modifications
Reach out to us if these movements bother a current injury. We can modify anything. Even burpees.

After Party
This is always optional
3 Rounds:

• 1 Minute Side Plank (left)
• 1 Minute Side Plank (right)
• Max Hollow Hold

Check out this video for the Why, What and How of the Hollow Hold: https://www.youtube.com/watch?v=FEWNauegmNM&t=62s

Box Brief
We will be open again on Monday and potentially sooner, depending on the results. Keep your eyes on our blog, the Members Page (Facebook), and your emails with updates.