Friday, April 19th 2024

WARM UP –

400m run

MOVEMENT/MOBILITY – light band

8/8 single arm banded upright rows

8/8 single arm banded strict press

3 Way hamstring Stretch

15 banded passthroughs

8 prone T’s

8 prone Y’s

1:00 Box pigeon / side

1:00 v-sit

5/5 cossack squats

:30 armless prayer on box

3/3 controlled step downs SLOW

PRIMER

10 Wallballs

5 Lateral Burpee Box Jump Overs

QUARTERFINAL WORKOUT #2

3 Rounds For Time:

50 Wallball Shots (20/14) (10’/9′)

50 Lateral Burpee Box Jump Overs (24″/20″)

20 Minute Time Cap

*yes this is a grind of a workout, embrace the challenge and make yourself proud

*slow and steady here, break the wallball up and just try to keep moving on the BBJOs