Wednesday, October 4

Wednesday, October 4

(A) Warm Up - 0:00 - 15:00

500m Row

8 Alternating Spidermans

5 Scap Retractions 

200m easy run

10 Air Squats

10 Box Jumps

10 KBS

10 Wall Ball

(B) “Blow Pop” - @15:00

4 Rounds for time:

400m Run

25 Wall Ball

25 KBS

25 Box Jump Overs

(C) Midline

2 Rounds:

:30 High Plank (top of push up)

:30 Low Plank (forearms)

:30 Side Plank

:30 Side Plank

:30 Low Plank

:30 High Plank

*Rest 1:00



6 Rounds of “Cindy”, alternating movements


6 Rounds of “Cindy”, alternating movements


6 Rounds of “Cindy”, alternating movements


30 Burpee Box Jump Overs

400m Sled push (shared) 50# added on to sled

50 T2B (shared)

60 Deadlifts (225/155)

70 Cal Ski

@ 45:00

25 Squat Cleans (185/135)

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