WEDNESDAY, OCTOBER 30TH, 2019
A) Whiteboard Brief (0:00 – 3:00)
– Conditioning: Work with a partner today and come up with your own strategy. One person will work at
a time – split, however you feel, is best.
B) Warm Up (3:00 – 25:00)
Equipment needed for this warm-up:
– Jump rope
3:00 – 13:00
Dynamic Warm-up consists of:
Knee hug + lunge + toe point + thoracic rotation
A Skips
Knee Grabs
Solider Kicks
Walking Lunges with a twist
High Knees
Back Peddle
Carioca
90 Degree Hip Rotations
13:00 – 25:00
Review + Warm-up:
– Rowing
– Double Unders
C) Conditioning (25:00 – 55:00)
3 RFT w. a partner:
1k Row
800 Meter Run
100 Double Unders
*One person works at a time – split as desired.
30:00 Cap
L2: (Double Under Attempts)
L1: (Single Unders)
D) Extra Credit (55:00 – 60:00)
1a) Glute Bridge: 3 x 30. No rest.
1b) Alternating DB Curls: 3 x 10 ea. No rest.