Saturday
Warm-up
Warm-up
LINE DRILLS (4:00 Max)
25’ Knee Hugs
25’ Quad Pulls
25’ Toe Walk
25’ Heel Walk
25’ Toy Soldiers
25’ Samson Lunges
25’ High Knees
25’ Butt Kickers
25’ Knee Hugs
25’ Quad Pulls
25’ Toe Walk
25’ Heel Walk
25’ Toy Soldiers
25’ Samson Lunges
25’ High Knees
25’ Butt Kickers
Into…
AMRAP x 5 MINUTES*
100m Run
10 Air Squats
10 Step Ups
*At 2:30 mark, swap to:
100m Run
10 MB Thrusters
10 Box Jumps
Workout
Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#
Partner Workout Option
Metcon (AMRAP – Rounds and Reps)
IN TEAMS OF 2…
AMRAP x 30 MINUTES*
400m Run
60 Box Jumps (24/20)
60 Wall Balls (20/14)|(14/10)
*Partner 1 works while Partner 2 rests. Alternate as needed on the BJ and WB. Partners run the 400m together carrying the ball. Ball can be passed back and forth as needed.
(Score is Rounds + Reps)
KG WB: (9/6)|(6/5)
Cool Down
Warm-up
FOR RECOVERY
2:00 Plantar Smash (R)
2:00 Plantar Smash (L)
2:00 Pigeon Stretch (R)
2:00 Pigeon Stretch (L)
2:00 Plantar Smash (R)
2:00 Plantar Smash (L)
2:00 Pigeon Stretch (R)
2:00 Pigeon Stretch (L)
(No Measure)
