Flex on Em’ Friday – Slay Session #8

This week has been a great week for us at Sandboxx, and we wanted to share the love by making you feel the pain over this weekend.

Warm-up

Frankensteins– 15 yds (Twice)
Inch Worms– 15 yds (Twice)
Split Jack Forward–  15 4 count (Twice)
Donkey Kicks– 20 yds (Twice)

                          SlayTime

Figure 8’s- The bigger the circle the more it works. 20 four count exercises. Do this twice.1 yard Pike Jumps – Traditional Pike Jump where you go from yard line to yard line. 30 yards total. Do it two times.

Carioca Twist Sprint- Face one direction and do a Carioca for 10 yards, then twist and do it for the opposite direction for another 10 yds, and then straight sprint 30 yds. Do this for 100 yds total. Do this 5 times total.

Burpee Pull-ups- The point is to keep your heart rate going while building your natural ability to do more push-ups and pull-ups. 45 sec intervals. 30 sec break, and then do it again. Do this 4 times.

Don’s special add-on: (Note: only if able to)

Push-up Sprints- 20 yd sprint and get down and do 10 push-ups, get up sprint 20 yds and do 10 more push-ups, and then do that over and over again till you reach the 250 yd mark.