Friday, June 16th 2023

WARM UP – medball

300m run w/ medball

MOVEMENT/MOBILITY –

:30 couch stretch, back foot on medball / side

:30 half kneeling bent knee hamstring stretch / side

10 roll to V-sit holding MB

:45 t-spine extension on MB, arms OH

8 90/90 rear leg internal rotation liftoffs / side

:20 split squat hold, bear hug MB / side

5/5 single leg RDLs into hip airplane / side

15 Heel/Toe Rocks

PRIMER

6/6 barbell single leg good mornings

6/6 back rack reverse lunge to balance point

STRENGTH

E2M x 5

10/10 Barbell Back Rack Reverse Lunges

~35% of 1RM back squat / light-moderate load

GET FIT

For Time

2x

40 Wall Balls

60 Ab Mat Sit-ups (Rx+40 GHD sit ups)

800m Run

20min CAP

NOTES Goal should be to get out on the run quickly. You can’t blow yourself up but need to be aggressive to allow yourself to recover on the run.

SCALING 800m run – 1k Row, at least sets of 10 on WBs