Warm-Up
:30 second Jump Rope Practice
8/8 Banded Psoas March
10/10 Banded Lateral Walk
8 Medball Cleans
10 Alternating Box Step-Ups
—
20 Double Unders or 30 Single Unders
8/8 Banded Psoas March
10/10 Banded Lateral Walk
8 Medball Cleans
8 Box Jumps
Then Back squat warm up
5 Reps @ 50%
3 Reps @ 60-65%
3 Reps @ 65-70%
3 Reps @ 70-75%
Weightlifting
Back Squat
Every 3:00 x 4 Sets
3 Reps @ 80%+
Rest 15-20 seconds
***between sets, 5 wall balls FOR HEIGHT on the outside wall
Post activation potentiation
workout For Time:
4 Rounds for Time
12 Wall Balls
15 Burpee Box step or Jump Overs
12 Wall Balls
60 Double Unders
Wall Ball: 20/14lb, 9/6kg
Box: 24/20’’
Level 2:
For Time:
4 Rounds for Time
9 Wall Balls
12 Burpee Box Jump Overs
9 Wall Balls
36 Double Unders
Wall Ball: 20/14lb, 9/6kg
Level 1:
For Time:
4 Rounds for Time
9 Wall Balls
12 Burpee Box Step-Ups
9 Wall Balls
60 Single Unders
Wall Ball: 14/10lb, 9/6kg
Goal Time: 11:00-15:00
Time Cap: 15:00 minutes
RPE: 8/10
Primary Objective: complete each round as close to 3:00 as possible
Secondary Objective: Maintain Unbroken Wall Balls and Double Unders
We have a nice little leg stamina triplet here with the mix of Wall Balls, Burpee Box Jump Overs and Double Unders. The mix will create a good amount of interference and quad fatigue as we move through it. Focus on staying smooth and keeping the intensity even throughout. The goal here is that from round 1-4, we are even splitting this workout and finishing strong.
PRVN Recovery #10
10/10 Quadruped Adductor Hip Rock (5 sec Pause in Stretch)
1:00/1:00 Active Pigeon Stretch (5 sec Pause in Stretch)
1:00/1:00 Couch Stretch