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Workout of the day – Wednesday May 18th

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Warm up

2 rounds:

5 inch worms with push up

20 plank shoulder taps

50 ft. broad jumps


14 min AMRAP:

60 double unders

30 alternating DB hang snatches 50/35 lbs

10 burpees box jumps overs 24/20 in

— rest 2 min

14 min AMReps:

Run 2k (4 laps around the block)

Max distance rowing in the remaining time


1 min per calf foam rolling – front and back

1 min per side quadriceps smash with heavy KB

1min ankle flossing and CAR per side