Wednesday April 28, 2021

DSC_9142
Jessica & Marsha
Warmup

50ft walk on toes, forwards
50ft walk on toes, backwards
50ft walk on heels
50ft walk feet turned out
50ft walk feet turned in
50ft lunge- arms locked overhead
50ft lunge- torso twist towards forward leg
50ft butt kickers
50ft high knees
50ft bear crawl forward
50ft bear crawl backwards
then…
1 Round
20 Alt. Leg VUps
:30 Handstand Hold or Plank

WOD

OPTION 1.
2 Sets- 3 Rounds of:
200m Run
20 Situps
200m Run
10 Chair Dips
*Rest 3:00 Minutes b/t sets*

OPTION 2.
2 Sets- 3 Rounds of:
200m Backpack/Vest Run *20lbs/14lbs
20 Backpack/Vest Situps

200m Backpack/Vest Run *20lbs/14lbs
10 Backpack Russian Swings
*Rest 3:00 Minutes b/t sets*

OPTION 3.
2 Sets- 3 Rounds
200m Run
20 Situps
200m Run
10 Strict Handstand Pushups
*Rest 3:00 Minutes b/t sets*

ACCESSORY WORK
3 Rounds
:30 Side Plank (each side)
20 Russian Twists (each side)
20 Alt. Leg Vups
*Rest :30 b/t rounds*

BONUS STRETCHING
1:30 Pigeon Stretch (each side)
10 Alt. Scorpion Stretches
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3 thoughts on “Wednesday April 28, 2021

  1. Morning interval run today with Carol! Decided to pick up the pace for each interval during the last 15-30 seconds.

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