Wednesday 10-18-17

Wednesday, October 18, 2017

Dynamic Warm Up

Hug Mobility x 3/side

Iron Cross x 6/side

Scorpions x 6/side

Air Squats x 12

Stationary Lunges x 12

Frankenstein Kicks x 12

Leg Swings (side to side) x 12/side

400m Run @easy

+

Running Drills

High Knees
A-Skip
B-Skip
Butt-Kicks (knee up)
Butt-Kicks (heel back)
Straight-Leg Bounds
Carioca

 

Skill Work

KB Sumo Deadlift High Pull

+ Practice

Wall Balls

KB Swings

 

Complete 2 Total Sets (24 min total)
3:00 Minutes To Complete
Run 400m
Max Rep Wall Balls @20/14
    - rest 1 min
3:00 Minutes To Complete
Run 400m
Max Rep KB Sumo Deadlift High Pulls @53/35
    - rest 1 min
3:00 Minutes To Complete
Run 400m
Max Rep KB Swings @53/35
    - rest 1 min

Score: Total reps completed

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