Take Flight Challenge

 

FUNDRAISING PAGE

dynamic movement prep
6 of each
lunge stretch
leg cradle
hand walks
pvc arm circles
Leg swings.

Group warm up
6 count burpees
10 each of
jacks
high knees
butt kicks
bottom squat hold 30sec-1 min (first round only)
squats
push ups (2nd round hand release)

50 heavy Russians

SKILL
Clean lift off
Clean pull
Clean

Strength
3-3-3-3-3

Wod
Amrap in 3 min
Wall ball

Rest 2 min

Amrap in 3 min
Kb swings. American 1.5, 1

Rest 2 min

Amrap in 3 min
Push ups

Mad mobi
Shoulder bully
Pigeon
Hamstring up n over
Knee on the wall
Press ups

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