Sunday, 10/2
October 1, 2016
2016 Smackdown Registration
October 3, 2016
Warm-up
3 Rounds
20 Jumping Jacks
10 Spider Lunges
20 Mountain Climbers
10 Pause Squats
20 Split Jacks
5 Plank to Squat
Met-Con
3 Rounds (30 min cap)
400 M Run
21 KB Goblet Squats
400 M Run
15 Burpees
Rest 3 Minutes
Cool-Down
Immediately after last round of Burpees go into active cooldown:
2 Rounds
10 slow Jumping jacks
10 squats
Then 200 M walk
1 Min calf Stretch/side
1 Min Single Leg Flexion/side
