OUTDOOR WOD
Today Only Two Training Sessions at 18/19 Outside the BOX!
WARM UP
20 Active Downward Dog / Alternate Toe Touch
30″ Standing Leg Swing (front) each leg
30″ Running Skips or Assisted Kneelift
30 Lateral Squat 15 each leg
30″ Standing Leg Swing ( across) each leg
30″ Running Skipsbor Assisted Knee Lift
20 Active Downward Dog / Alternate Toe Touch
20 Walking High Kick
20 Walking Quad Stretch
30″ Skip
20 Walking Lunges Combo 10 hands btn- 10 arms circle
MOBILITY & SKILLS
Pose Running – Double Unders
CONDITIONING
Intervals
Cover max distance during each interval
Row 3 minutes
Rest 1 minute
Row 3 minutes
Rest 3 minute
Row 3 minutes
Rest 1 minute
Row 3 minutes
Rest 3 minute
Row 3 minutes
Rest 1 minute
At the end of rest go immediately into
8×200 mt Run
rest 45″
If You Have a Vest, Wear it or Backpack or Medicine Ball #9/6