Wednesday July 3rd

:20 Forward and Back Line Hops
:20 Side to Side Line Hops
:20 Bend and Bow
:20 Alternating Single Leg Toe Touches

1:00 Active Scorpion Stretch
:30/:30 Sampson Stretch + Tall Kneeling Hamstring Stretch
1:00 Alternating Active Pigeon Stretch

2 Sets, For Quality
10 Alternating Skater Jumps
10 Goblet Cossack Squats
:30 Wall Lean March

Toe to Bar Technique and Progressions

“Steady Eddy”

For Time
3 Sets
800m Run
60ft (17.5m) Dual Dumbbell Farmers Lunges
Rest 1:00

40/28 Calorie Echo Bike
20 Toe to Bar

Rest 1:00

Dumbbells: 50/35lb, 22.5/15kg

Goal: 25:00-32:00

Time Cap: 38:00

Stimulus: Grip / Leg Stamina

RPE: 8/10

Primary Objective: Complete each set in under 10:00 including the rest

Secondary Objective: Unbroken Toe to Bar Sets.

The goal here is to start out at a hard sustainable pace on the run before coming in to the Dumbbell Farmers Walking Lunges. We are looking for these to be challenging and unbroken for the 60ft as 2 x 30ft segments. We will then rest just enough time to get the legs back underneath us before tackling a longer duration hard effort on the Echo Bike with the goal of completing this in under 2:30 before jumping up and hitting a big set on Toe to Bar

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