WEDNESDAY, SEPTEMBER 4TH, 2019
A) Whiteboard Brief (0:00 -3:00) 

– Conditioning: Today’s workout is about sustaining the consistency of work with high-volume
movements. Today is a good day to reinforce your pacing/breathing and minimize your rest intervals by
being smart with how you approach all movements.
B) Warm Up (3:00 – 20:00)
3:00 – 5:00
400 Meter Group Run,
5:00 – 10:00
5 Minutes of ”Abmat Pizza Game”
10:00 – 20:00
Review – Overhead Squat + KBS + Box Jump Overs
*Perform 2 sets of each of 5-10 reps.
C) Conditioning (20:00 – 55:00)
For time:
100 KBS (53, 35)
800 Meter Run
75 Overhead Squats (75, 55)
800 Meter Run
50 Box Jumps Overs (24, 20)
800 Meter Run
L2: (14, 10) (35, 25) (20, 15)
L1: (10, 8) (35, 25 – Russian Swings) (20, 15 Step-ups)
30:00 Time Cap
D) Extra Credit (55:00 – 60:00)
5 Minutes of Parasympathetic Breathing Drills