Friday, June 14th 2024

WARM UP

In 25′ increments

High Knees

Butt kickers

side shuffle x 2

Karaoke x 2

A-skip

skip for height bound x 2

200m Run

MOVEMENT/MOBILITY – Medball

:30 forward fold

8 bootstrap squats

:30 squat hold relaxed

:30 wide stance forward fold to right/left

:30 t spiner opener on MB

:30 Couch stretch on medball

8 MB V-Ups

6 Goblet Squats

8 Wallballs

CONDITIONING

For Time (30min CAP)

80 Wall Balls

20 Strict Pull Ups (Rx+Bar MU)

20 Devil Press @ 50/35s

800m Run

20 Devil Press

20 Strict Pull Ups (Rx+Bar MU)

80 Wall Balls

*very big workout here

*break things into small sets right away so you have some gas for the back half of the workout