USA Oly tribute workout

The Thang

ran to track, then

1st half (Outbreak):

circuit of 8 exercises (45 seconds work/20 seconds rest between each exercise) Goal was 80% of max effort:
– air squats
– high knees
– reverse lunge with knee drive
– roll back to standup
– plank side jumps
– candle sticks
– pommel horse
– tuck jumps

This was followed by 2 minutes rest, then 1 burpee tabata. goal was 100% of max. that is 20 seconds work, 10 seconds rest, repeat for a total of 8 sets. There should have been nothing left after this, and there wasn’t

This was followed by “cooling down” back to 80% with another 45/20 circuit as above:
– V up
– hollow hold
– leg up pushup (alternate legs)
– plank elbow to pushup
– horse stance punches

Second half (Wonka):
Mile of 50s, on the track. split sprint 50/jog 50 4X around the track. This was a partner exercise. While one partner ran, the other did big boy situps. then alternate

Then we did a ladder exercise with merkin/frog jumps down the field:
4 merkin
8 frog jump
12 merkin
16 frog jump
20 merkin
16 frog jump
12 merkin
8 frog jum
4 merkin

We then ran back to start, and did planks. Since the National Anthem was playing during the plank, we placed a hand over our heart.