Mobility: Hips, Ankles, & Shoulders.
Skill Practice Warm Up: None, use this time for extra mobility.
Strength Workout: None.
Metabolic Conditioning Workout: “Nina, Pinta, and Santa Maria” – 20 Minute AMRAP
Teams of 3
400m Team Run with 1 Med Ball (Performance: 20lb, Athletic*: 14lb, Health: 10lb)
40 Hip Extensions
20 Ring Dips (Do Not use a band. Instead put your feet on a box)
20 Back Squats (Performance: 135lbs, Athletic*: 85lbs, Health: 55lbs)
*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 2.5 – 4.5 Rounds
Coaching Tips: You can swap the order of the Hip Extensions and Ring Dips and it will still be Rx. Start the workout in 2 waves a couple minutes apart to break up the class and don’t worry about breaking up the work equally. If someone is faster at a movement let them do more reps. As you and your team become more tired switch often so you can keep the overall team speed up.
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Compare To: New Workout
Optional Cash Out: 1 Minute Burpees, 1 Minute Wall Balls for 2 rounds.