Wednesday 11/7/18

run forrest run.jpg

Get ready to run tomorrow!
Dynamic Warm-up (10yds each):
Walking Knee Tuck-Spider Lunge w/ Rotation
Quad Pull-SLRDL
Figure 4/Cradle-Side Lunge(both sides)-Curtsy Lunge (turn halfway)
Toy Soldiers
Broad Jump

Active Hip Flexor Stretch x :30/side
Scap. Pushups x 15

Workout:

A. Bench Press 6 x 3 90-93%
B.Conditioning:
5 x 200m Sprint
2 minute rest between rounds

WOD:
16 Minute AMRAP
8 Pistols (L1: SL squat to box)
12 American KB Swings (55/35)
16 Situps
20 Slam Balls

Post:
Recovery: Stretch, foam roll, etc.