Tuesday, October 18
Warm-Up
Warm-up
400m Jog
Into..
LINE DRILLS (25’ down w/ light jog back to the start)
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’ Karaoke (R)
25’ Karaoke (L)
Into..
500m row
Into..
LINE DRILLS (25’ down w/ light jog back to the start)
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’ Karaoke (R)
25’ Karaoke (L)
Into..
500m row
Metcon
Rapinoe (Time)
"Rapinoe"
For Time
1 mile run
50 Wall Balls (20/14)
50 Sit-Ups
1k row
For Time
1 mile run
50 Wall Balls (20/14)
50 Sit-Ups
1k row
23 MIN CAP
Accessory
Cooldown
1:00/side Knight Stretch (Can use medball if needed)
1:00 Cobra Stretch
1:00 Cobra Stretch
10/10 MB Oblique Tosses
30 MB Russian Twists