April 7, 2016

 

a) WARM UP:

Run 400 m

2x between posts:

  • inch worm there
  • burpee broad jump back
  • high kicks there
  • quad pulls back

Finish with:

  • wall stretch for 1 min
  • T spine and lat roll out for 30s

b) SKILL:

  • Max number of Double Unders – 3 tries (you don’t have double unders, work on them)

Then, 3 rounds of:

  • Front plank 1 min
  • Side plank 30s each side
  • Hollow hold 30s

 

c) METCON:

Every 3 min on the min for 21 min:

  • 20 single arm overhead walking lunges (55/35) – switch arms each round
  • 10 knees to elbows (scale: knee raises)
  • 10 jumping squats
  • wall walk and do 10 shoulder taps (scale: :20 sec handstand hold)

Rest the remainder of the 3 mins.

d) RECOMMENDED MOBILITY:

  • Banded lat distraction and roll
  • Roll quads and hips and Couch stretch

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