At Survival Fitness Warm up 25 Zombie kicks…

At Survival Fitness.

Warm-up

  • 25 Zombie kicks
  • 25 Butt kicks
  • 25 Lateral hops
  • 25 PVC pipe shoulder pass throughs
  • 25 Half squats
  • 25 Jumping jacks
  • 25 Arm circles (each direction)
  • 25 Mountain Climbers

WOD
50:00
The first number is Now & Laters (4 count plyo-lunges) and the second number is Body Blasters (burpee with a box jump). Go as far down the list as you can go. I good tip is to break the Now & Laters into sets of 4 instead of trying to count by 4s. So do 20 plyo-lunges/lunges and then repeat it 3 more times in the first round, then do 4 sets of 19 in the second round and so on.

  • 20 – 1
  • 19 – 2
  • 18 – 3
  • 3 – 18
  • 2 – 19
  • 1 – 20

I did plyo-lungles through the set of 15 and then switched to 4 count regular lunges because my form was breaking down and I was able to get much lower in the normal lunges. When the WOD was finished I had done the the round of 9 Now & Laters and 3 of the 12 Body Blasters in that round. So I completed 696 (174 * 4) lunges, 69 burpees, and 69 box jumps (24in).

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