Training for Wednesday, October 11th


Warm Up
Group Circle then
400m Run then
3 Rounds
4 Inchworms
Walking Lunges Down
10 Hollow Rocks
Broad Jumps Back

Grunt Work
4 Rounds, 1:00 rest b/t rounds
100m KB Farmer Carry
10 KB Deadlifts
10 KB Front Rack Lunges
*Focus is maintaining your posture, keeping the core engaged across all 3 movements

Workout of the Day
5 Rounds, 1:00 Rest b/t each round
200m Run
15 Push Ups (Comp 25)
15 Box Jump Overs 24/20 (30/24)
*Goal is for each round to be a sprint, doing your best to recover during the minute rest to hit each round hard

Cool Down
10 Scorpions
10 Iron Crosses
1:00 Calf Stretch each side
1:00 Quad Stretch each side
1:00 Foot Elevated Hamstring Stretch each side