Phase 10
October 16, 2023Rummy
October 18, 2023WARM-UP
• 10m walk on toes forward and backwards
• 10m walk on heels
• 10m walk – feet turned out
• 10m walk – feet turned in
• 10m lunge walk – arms locked out overhead
• 10m lunge walk – torso twist towards forward leg
• 10m butt kickers
• 10m high knees
-into- 3 sets:
• 3 Kip Swings
• 3 Inch Worms
• 2 Low Ring Muscle Ups
WORKOUT PREP
1 set:
• 50m Run
• 1 Bar Muscle Up (OR 2 chest to bar OR 2 jumping pull-ups)
“SPADES”
FIRE
10 Rounds for time (15min cap):
• 200m Run
• 3 Bar Muscle Ups
AIR
• 3 Ring Muscle Ups
WATER
• 6 Chest to Bar
EARTH
• 150m Run
• 6 Jumping Pull Ups