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