Preparation:
1) Find a 6-sided die (singular of dice) from a board game in your house -or use this virtual dice roller on-line (set to 6-sided)
2) Run outside for 20 seconds at a medium-high intensity; stop, and mark your stop point. This is your half-way point for today’s run route. Run back to your start point. Running from your start point to your halfway point and back will be your ‘100m Run Route.’ If you cannot run outside, substitute with ‘Run In Place for 40 seconds.”
Warm-Up:
Complete 2 rounds of:
-100m Run, using your ‘100m Run Route’ measured above
-8 Air Squats
-8 Mountain Climbers (1L+1R=1 Rep)
-5 Tuck Jumps
-30 second plank hold
Movement Focus + Videos:
GOBLET SQUATS (Using a light KB, light DB, can of food, water bottle, textbook, etc):
BOX STEP-UPS:
TUCK JUMPS:
MOUNTAIN CLIMBERS (1L + 1R = 1 Rep):
SUPINE BICYCLES (1L + 1R = 1 Rep):
SUPERMANS:
Movement Task:
Complete 5 Reps of each of the 6 exercises/videos listed above.
Met.Con:
“Lucky Dice!”
Set a countdown timer for 20:00.
AMRAP 20:
Each Round Starts with a 100m Run used from the warm-up route (or 40 seconds Run in Place), Then ROLL YOUR DIE (using your actual die or the virtual die-roller on-line): What you roll each round (1, 2, 3, 4, 5, or 6), will create your exercise + # or reps for that round (see chart). Repeat until time is up!
Score= total # of rounds completed in 20:00
Cool-Down/Mobility:
