Friday
Warm-up
Warm-up
2 ROUNDS FOR QUALITY
25’ Walking High Kicks
25’ Toe Walk
25’ Walking Staggered Stance Good Mornings
25’ Heel Walk
25’ High Knees
25’ Butt Kickers
25’ Walking High Kicks
25’ Toe Walk
25’ Walking Staggered Stance Good Mornings
25’ Heel Walk
25’ High Knees
25’ Butt Kickers
Into…
2-3 ROUNDS
30 Single Unders
20 Slow Deadbugs
10 Shoulder Taps
10 Plate Around the Worlds + :20 OH Hold
Skill
Metcon
ON A 10:00 RUNNING CLOCK…
Practice HS Hold or HS Walk
Practice HS Hold or HS Walk
(No Measure)
Workout
“RANNIE” (Time)
FOR TIME
50-40-30-20-10*
Double Unders
Sit-ups**
50-40-30-20-10*
Double Unders
Sit-ups**
*400m Run After Each Full Round
**GHD Optional
Cool Down
Warm-up
FOR RECOVERY
5:00 Foam Roll/Lacrosse Ball Traps + Upper Back
5:00 Foam Roll/Lacrosse Ball Traps + Upper Back
(No Measure)
