C4 workout 3/24

7 minutes of work at each station 2 minutes of rest/transition.

Calisthenics:

12 reps of each exercise

Complete as many rounds as possible (AMRAP)

SQUAT THRUST + DUMBBELL CLEAN

STEP UPS + DUMBBELLS

LUNGE JUMPS (modification: no jump)

KETTLEBELL SWINGS

Core:

12 reps of each exercise Complete as many rounds as possible

(AMRAP)

SIDE PLANK TOE TAPS

AB ROLL-OUT

TOE REACHES

PUSHUP + AB SWING + TRICEP DIP

Climbing: 2 options

1) Flagging practice on Kilter board 20 degrees start 2 grades below max. After you finish a climb do 5 pushups. If you don't complete the route do 10 pushups and try again.

https://youtu.be/juPtjVgcQbg

2) Downclimbing Spray wall at 45 degrees do all V0s Downclimbing each route. Requires good attention to foot placement, improving the skill for normal climbing.

• Gives you a deeper pump (more difficult than up-climbing/increased duration).

• For harder climbs, it will force you to pay more attention to the hard moves you'll have to downclimb. Should help with reading/remembering sequencing

Cardio: BURPEE FROG HOPS THE LENGTH OF THE BENCH AND HIGH KNEE RUN BACK TO YHE START. IF YOU STOP YOU HAVE TO BE IN A PLANK