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Tuesday 10.06.2020

POSTED ON October 5, 2020

Tuesday | 10.06.2020

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Warm Up: Min 0-15
 
**Movement Prep/Activation and Increasing Heart Rate**
3 sets (8 mins max)
1 min easy bike
7 Russian KB Swings (eye-level)
7 alt v-ups (each side)
7 Single Leg RDL’s (each side)
 
**Workout Prep**
1 Round Through
10 yd walk on toes
10 yd walk to toes backwards
10 yd walk on heels
10 yd walk feet turned out
10 yd walk feet turned in
10 yd lunge walk-arms locked out overhead
10 yd lunge walk – torso twist towards forward leg
10 yd butt kickers
10 yd high knees
-into-
1 rounds
100m Run
10 KB Swings
10 Abmat Sit Ups
 
Workout: Min 15-50
 
* Target time: 22:00 – 24:00
* Time cap: 30:00
 
3 Rounds
800m Run
50 KB Swings (1.5/1)
50 Abmat Sit Ups
* The Scaling aim is for athletes to finish within the target time frame and have bigger sets of KB swings and abmat sit ups.
* Scaling option
3 Rounds
400m Run
30 KB Swings (35/20)
30 Abmat Sit Ups
 
Accessory: Min 50-60
 
3 min easy bike
-into-
2 min forearm smash w/ barbell
1 min seal pose
2 min foot smash w/ lacrosse ball
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