Thursday 09-12-19 S

Wednesday, September 11, 2019

Warm Up: 

Foam Roll- Lats, Hamstrings, and Calves 

+

Leg Swings  

- Front-to-Back 

- Side-to-Side 

SA Non-Active Hang 

- Left Arm 

- Right Arm 

Runners Lunges  

- Add in Hip Circles and Knee Pushes 

+

3 Rounds of: 

Partner Up with 2-3 People:  

KB Swings & Plate/Box Jump Progressions: 

- R1: 20 Very Light Swings + 20 Small Height Jumps   

- R2: 15 Light Swings + 15 Moderate Height Jumps   

- R3: 10 Wod Weight Swings + 10 Wod Height Jumps   

- BTW rounds 1 & 2 run to the storage unit and back   

 

Workout: 
3 Rounds for time: 

300m Run  
30 Unbroken KB Swings
30 Rebounding Box Jumps
30 Ab-Mat Sit-Ups  
300/250m Row  

- Choose a KB & Box height that allow you to move well  

 

"Optional Finisher"   
50/40 Calorie Assault Bike 

- Every 10/8 Cals Alternating Mobility BTW   
- Choose From Inchworms, Frankenstein or Spiderman Walks 

 

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