Wednesday 6/28


Warm-up

Aerobic Capacity Warm-up High Knee Carioca x 1 length Over the hurdle x 1 length Knee to chest x 1 length Figure Four x 1 length Lunge w/hands above head x 1 length Lunge w/ torso twist x 1 length Toy Solider x 1 length High Knees :5-10 sec + 1 length Butt Kicks :5-10 sec + 1 length Straight leg drill x :5-10 sec + 1 length Side Shuffle x 2 length/side Side Shuffle with Arms x 2 lengths/side + Drills Sitting Arm Swing x :20 seconds Standing Arm Swing x :20 seconds Toes out walk x 1 length Toes in walk x 1 length Walk on Heels x 1 length Walk on Toes x 1 length Walk on outside of foot x 1 length Walk on the inside of foot x 1 length Fast steps x 1 length x 3 sets + 20 Meter Run + 10 Yard Slow Down x 2 sets 30 Meter Run + 10 Meter Slow Down x 2 sets 50 meter run + 10 Meter Slow Down x 2 sets all @ 80-85% effort

Metcon

A: 1-Mile Run (Time)

Max Effort 1-Mile Run

Accessory Work

B: Hip Extension (3 x 8-10 reps, Rest 30 Seconds)

B.2: Lateral Banded Walk (3 x 50'/side, Rest 30 Second)

B.3: Hollow Body Hold (3 x 45 Seconds, Rest 60 Seconds)

reps = seconds

#workoutoftheday

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