Wednesday
Warm-up
Warm-up
AMRAP x 7 MINUTES
200m Run @ Easy Pace
10/10 Leg Swings
10/10 Ankle Roll Outs
25 Single Unders
:30 Hollow Hold
200m Run @ Easy Pace
10/10 Leg Swings
10/10 Ankle Roll Outs
25 Single Unders
:30 Hollow Hold
Extended Warm-up
Metcon
3 SETS FOR QUALITY
100m Run*
:30 Double Under Practice
1:00 Deadbugs
100m Run*
:30 Double Under Practice
1:00 Deadbugs
-Rest :30 b/t Sets-
*Increasing pace of run each set.
(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
1:30 Plantar Smash (R)
1:30 Plantar Smash (L)
2:00 Calf Smash
1:30 Plantar Smash (R)
1:30 Plantar Smash (L)
2:00 Calf Smash
(No Measure)
