WARM-UP
:30 High Knees
:30 Alternating Quad Stretch
:30 Slow and Controlled Air Squats
:30 Medicine Ball Strict Presses
With a Partner For 3 Rounds…..
Partner 1: Jog 100m
Partner 2: Hold the Bottom of a Wall Ball Until Partner 1 Returns
(Aim to Increase Running Speed Each Round)
Mobility
1:00 Pigeon Pose (each side)
Couch Stretch: 1:00 Each Side
WALL BALLS
Focus: Once the ball hits the hands hips back and down fast! Think “hands, hips, pull down”.
RUN 100M
Focus: Accelerate out of the turn!
WORKOUT OF THE DAY
“Karen! Run!”
10 Rounds For Time:
12 Wall Balls (20/14)
100m Run
[MOD 1]
10 Rounds For Time:
12 Wall Balls (20/14)
100m Run
[MOD 2}
10 Rounds For Time:
12 Wall Balls (14/10)
100m Run
AFTER PARTY
Group Abs
On a 5:00 clock:
Plank Hold
(Every :30 perform 5 sit-ups)
GROUP STRETCH
Calf Stretch On Post: 30 Seconds Each Side
Pigeon Pose + Lat Reach: 90 Seconds Each Side
Medicine Ball Thoracic Opener: 2 Minutes
ACCESSORY (BEYOND THE 60)
Part A – 5 Sets:
1 Tempo Strict Press (Up fast, :4 down)
2 Strict Presses
(Rest as needed between set)
Part B – 1 Set:
Max Reps Empty Bar Strict Press
Equipment Free
10 Rounds For Time:
12 Squat Jumps
100m Run
Home Gym
10 Rounds For Time:
12 Single Dumbbell Thrusters (Switch arms every round)
100m Run
