TUESDAY 7-30-19

WARM UP

1 Minute Each

Easy Row

SpidermanLunge w /instep

Lateral Single Leg Box Step-ups (30 Second Each Side)

40 Seconds Each

Moderate Row

Samson Stretch

Alternating Box Facing Step-ups

20 Seconds Each

Faster Row

Jumping Air Squats

Low Box Jump with Step Down

THEN

Warmup Round 1:

10 Calorie Row

100 Meter Run

10 Box Jumps with Step Down (Lower Height)

10 Medicine Ball Front Squats

*Performed at a very easy pace

Warmup Round 2:

5 Calorie Row

50 Meter Run

5 Box Jumps (Workout Height)

5 Wallballls

 

 

WOD

For Time:

50/35 Calorie Row

3 Rounds of “Kelly”

50/35 Calorie Row

1 Round of Kelly:

400 Meter Run

30 Box Jumps (24/20)

30 Wallballs (20/14)

 

Midline accessory 

3 Supersets:

1 Minute D-Ball Hold

20 GHD Sit-ups

Rest 2 minutes between.

D-Ball: Hug the ball high on the body and aim to keep a straight line from head to toe

• GHD: Fire the quads by driving the knees down to assist you in sitting up

SUBSTITUTIONS

• If you don’t have access to a D-Ball, complete a 1 Minute Heavy Kettlebell Front Rack hold

• If you don’t have access to GHD, complete 10 Strict Toes to Bar or 20 Weighted AbMat Sit-ups

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