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
