07/12/24 Saturday Workout of the Day

Warm-Up

For Quality

2 Sets (8 Total Intervals)

40 seconds @ Each Station

20 second Transition

-A Skips + B-Skips

-1 and 1/4 Air Squats

-2 Alternating Step-Ups + 1 Box Jump

-out and back 7.5m Lateral Shuffle

"Big Kelly"

3 Rounds for Time

1000m Run

50 Wall Balls

50 Box Jumps

Wall Ball 20/14lb, 9/6kg

Box Jumps 24/20''

Team Variations

2 Person Option: 

Runs Together and Split the Workout

3 Person Option: 

Runs as a team of 3 carrying one Wall Ball, then comes back in and do 2 person Synchro Wall Balls while one partner rests, then 2 person Synchro Box Jumps while one partner rests. During the Wall Balls and Box Jumps, partners can rotate in and out as much as needed for completion of the prescribed reps.

Goal: 25:00-35:00

Time Cap: 40:00

Stimulus: Leg Endurance / Aerobic Capacity

RPE: 9/10

PRVN Recovery #7

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretch

1:00/1:00 Crossbody Lat Stretch

1:00/1:00 Wall Figure 4 Stretch

1:00/1:00 Single Leg Forward Fold