M WOD 210817 – “TRIPLE 3” BENCHMARK WORKOUT
TODAY ONLY ONE TRAINING SESSION AT 17:30 FOR CHALLENGE YOURSELF
WARM UP
20 Active downward dog / alternate toe touch
30″ Standing leg swing (front) each leg
30″ Right leg cadence drill
30″ Running skips or assisted kneelift
15 Lateral squat ( landing left)
30″ Standing leg swing ( across)
30″ Left leg cadence drill
30″ Running skipsbor assisted knee lift
15 Lateral squat (landing right)
20 Active downward dog / alternate toe touch
20 Walking high kick
20 Walking lunges combo
MOBILITY & SKILLS
Hips – Hamstring – Quad – POSE Running
CONDITIONING
For Time
3,000 Meter Row
300 Double-Unders
3 mile Run (4,828mt)
