Wednesday 03-06-19 S

Tuesday, March 5, 2019

Warm Up: 

Wall Wrist Mobility x 10 slow 

Wall Calve Stretch x 30 secs per 

Wall Hip Flexor Stretch x 30 secs per    

+

3 Sets of: 

8/6 Calorie Row 

8 Indoor Runs  x 10m  

1 Frankenstein Walk x 10m   

+

Grab Jump Rope & Empty BB...

+

Skill Work/Practice: 

20 Double Unders  

2 Sets of:

3 DL + 1 HPC + 2 FS  

+
15 Double Unders 
2 Sets of:

1 DL + 2 HPC + 3 FS    

+

10 Double Unders 
2 Sets of:

2 DL + 3 HPC + 1 FS 

 

Workout: 
Every 2 Mins for 8 Mins: 

20 Double Unders 
3 DL + 1 HPC + 2 FS @ 135/95   
+
Transition Rest (add weight) 
+
Every 2 Mins for 8 Mins: 
15 Double Unders 
1 DL + 2 HPC + 3 FS @ 155/105    
+
Transition Rest (add weight) 
+
Every 2 Mins for 8 Mins: 
10 Double Unders 
2 DL + 3 HPC + 1 FS @ 185/125    

- there's no score for today's workout 

 

Finisher: 
DB Hamstring Curls, 3 x 10-12, rest 1 min bw 

- feel free to mix in some core work bw sets

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