Workout of the day – Wednesday April 6th
Warm up
3 rounds, with a partner:
10 per side and per partner standing lateral wall ball passes
10 per side and per partner half kneeling (lunge position) lateral wall ball passes
5 cal machine – each
Endurance
5 stations of 4 min AMRAP, 2 min rest between, each station has 2 movements:
Station 1: 10 box jumps 24/20 in, 15 wall balls 20/14 lbs
Station 2: 30 double unders, 12 alternating DB snatches 50/35 lbs
Station 3: 10/8 cal ski, 15 American KBS 24/16 kg
Station 4: 10/8 cal row, 10 plate ground to overheads 45/25 lbs
Station 5: 10 pull ups, 10 pushups
Mobility
Perform each of the following mobility drills for the specified time
1 min lat stretch with PVC
1 min per side Half spinal twist
1 min Frog pose stretch
2x30s per side wall bicep stretch (use a wall or the rig)
2 min Saddle pose
2022 04 05