Nicole Peyton

Thursday, Dec. 7

Marquam

3 rounds of:
1:00 Leg Raises
1:00 Pass Throughs
1:00 GHD Hip Extensions
1:00 Rest

3 rounds of:
1:00 Ring Plank Hold
1:00 Squat Hold
:30 L-Sit Hold
30 seconds rest

Friday, Dec. 1

On a 25-min. clock:
75-ft. Handstand Walk
Row max meters with remaining time

*Handstand Walk Substitute: 
50 Burpees
Row 1:00 on 2:00 off until the 25 min. is up

Thursday, Nov. 30

Doug

8 rounds of:
4 Front Squats (185/125 lb.)
4 Pull-ups

10 Rounds of:
100-meter Run
1 Bucket Shot

Make the ball in the bucket, get meters. Zero meters for missed attempts.
Ball 1 = 100 Meters
Ball 2 = 200 Meters
Ball 3 = 300 Meters
Ball 4 = 400 Meters
etc …