Sunday, October 16
Warm-Up
Warm-up
LINE DRILLS (25’ down w/ light jog back to the start)
200m Jog
25’ Walking Knee Hug
25’ Walking Figure-4 Stretch
25’ Quad Stretch
25’ Toy Soldier Kicks
25’ Butt Kickers
25’ High Knees
25’ Power Skip
25’ Up-Down Broad Jump
200m Jog
200m Jog
25’ Walking Knee Hug
25’ Walking Figure-4 Stretch
25’ Quad Stretch
25’ Toy Soldier Kicks
25’ Butt Kickers
25’ High Knees
25’ Power Skip
25’ Up-Down Broad Jump
200m Jog
Metcon
« The Bus » (AMRAP – Rounds and Reps)
AMRAP X 28
400m run
36 Sit-Ups
400m run
36 Box Jumps (24/20)
1:00 Static Hold (Athlete’s choice)
400m run
36 Sit-Ups
400m run
36 Box Jumps (24/20)
1:00 Static Hold (Athlete’s choice)
LEVEL UP OPPORTUNITY: Weighted Sit-Ups (25/15lb, 10/5kg) (Strength Focus)
Cooldown
200m Cool Down walk
1:00 Standing Calf Stretch/side
10/10 Long Lunge Hip Circles
1:00 Cobra Stretch
1:00 Standing Calf Stretch/side
10/10 Long Lunge Hip Circles
1:00 Cobra Stretch