400

Q: Umpire

COmpleted: 03/23/2023

Warm-up:

Windmills, toy soldiers, washing machines, and then 1 min of jumping jacks, mtn. climbers, and squat jumps

The Thang:

The goal of this workout is to burn at least 400 calories. 

3 Rounds of 4 minute AMRAPs:

   20 renegade row (soft count)

   20 jump lunges (soft count)

   20 Start jumps/Jumping jacks

   10 thrusters

   10 burpees w/ box jump or step up on a bench

   5 v-ups

Champions (formerly known as suicides)- we used cones, a frisbee, and a 5lb weight as markers.

   run out and back to the first marker - complete 40 jumping jacks

   run out and back to the 2nd marker placed twice as far - complete 30 shoulder taps

   run out and back to the 3rd marker placed 3x as far - complete 20 boy bands

   run out and back to the 4th marker placed 4x as far - complete 10 Mike Tysons

   run out and back to the 3rd marker - complete 20 start jumps

   run out and back to the 2nd marker - complete 30 high knees

   run out and back to the 1st marker - complete 40 mtn. climbers

   run out to the 4th marker and pick up all the makers on the way back.

For the time remaining rotate through the following exercises at 30 seconds each.

   soccer taps, box jumps or step ups, jumping jacks, skiers, skaters, burpee with 4 mtn. climbers and 90 twist jump L/R. 

   We completed about 11 minutes of these in order to finish with 400 calories burned.

COT:

"Consider how very fortunate you are. Consider it every day. The more you count your blessings, the more blessings there will be to count. " Marcandangel

I am grateful for a strong heart and friends to share it with.