We’ve gotten after it this week. If you have been in each day so far then today is a great day to rest or “active rest”. If you haven’t been in much or many of the days so far this week then you can get after this piece and it’ll be a challenge. The reason there is minimal lifting or destructive movements is so that athletes can hit this as hard as they’d like and be ready to rock and roll tomorrow in the Open workout! If you need intensity, go get it! If you want recovery, move smoothly, easily, pump blood through your body and feel ready to rock it tomorrow!
3:00 easy shuttle run/ shuffle/ backward run (switch it up in the window)
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6 Spiderman
6 Scorpion
6 Hip down push up
6 Push Up
3 rounds
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50ft. Single arm overhead carry (KB/ DB) (each arm)
10 Box Step up
5 Box Jump
3 rounds
“Flow or Go 1”
RXConditioning:
10 Shuttle Run (25ft. X 2 = 1 rep)
20 V Up
20/15 Cal Row
20 Box Jump Over (20’)
20/15 Cal Bike
100 ft. single arm farmer carry (RT) (70/53lb.)
100 ft. single arm farmer carry (LT)
30:00 AMRAP
Intermediate:
10 Shuttle Run (25ft. X 2 = 1 rep)
20 V Up
20/15 Cal Row
20 Box Jump Over (20’)
20/15 Cal Bike
100 ft. single arm farmer carry (RT) (53/35lb.)
100 ft. single arm farmer carry (LT)
30:00 AMRAP
Baseline:
5 Shuttle Run (25ft. X 2 = 1 rep)
20 V Up
20/15 Cal Row
20 Box Jump Over (10’)
15/10 Cal Bike
100 ft. single arm farmer carry (RT) (35/20lb.)
100 ft. single arm farmer carry (LT)
30:00 AMRAP
3×12
Turkish get up (6 each side)
