MERCREDI 12/02/2020

GENERAL WARM UP

2 Min Bike
Into…
1:00 Groiner Stretch (Left)
1:00 Groiner Stretch (Right)

1:00 Couch Stretch (Left)
1:00 Couch Stretch (Right)
Into…

AMRAP x 4 MINUTES
20 Mountain Climbers
10 BB Back Rack Elbow Punches
5 BB Kang Squats

PRE WORKOUT PREP
25’ Heel Walking
25’ Toe Walking
25’ High Kicks
25’ Lunges
25’ High Knees
25’ Butt Kickers

From here, load BB to workout weight and have athletes do a quick set of:
200m Run
7 Front Squats

STRENGTH

1-1-1-1-1 Back Squat

WORKOUT

3 ROUNDS FOR TIME
400m Run
15 Front Squat (135/95)|(95/65)

-12:00 Hard Cap-
(Score is Time)

OPTIONAL COOL DOWN

FOR RECOVERY
3:00 Recovery Pace Bike
3:00 Foam Rolling Upper Back / Shoulders