Wednesday
Warm-up
Warm-up
10m LINE DRILLS (4:00 Cap)
High Knees
Butt Kickers
High Skip
High Knee (Right Leg Only)
High Knee (Left Leg Only)
Carioca (Down and Back)
Broad Jumps
100m Run
Into…
2 ROUNDS
10 Step-Ups
10 Lunges
10 WB Push Press*
*Round 2 perform WB Front Squat
Workout
Metcon (Time)
FOR TIME*
1 Mile Run
100 Box Jumps (24/20)
80 Wall Balls (20/14)|(14/10)
60 Alt. DB Suitcase Lunges (50/35)|(35/20)
1 Mile Run
100 Box Jumps (24/20)
80 Wall Balls (20/14)|(14/10)
60 Alt. DB Suitcase Lunges (50/35)|(35/20)
*Partition as needed to complete all the work.
(Score is Time)
KG WB: (9/6)|(6/5)
KG DB: (22.5/15)|(15/10)
Cool Down
Warm-up
FOR RECOVERY
2:30 Calf Smash
2:30 Plantar Smash
2:30 Calf Smash
2:30 Plantar Smash
(No Measure)
