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Kelly
5 rounds of:
400m Run
30 Box Jumps @ 24/20
30 Wall Balls @ 20/14
Modifications
Running – 300m/200m/1 min out and back/100 High Knees + 50 Mountain Climbers
Box Jumps – Tuck Jumps/Jumps over Odd Object
Wall Balls – Medball Thruster/Single DB Thruster/PVC Thruster/Air Thruster/Air Squat
Rounds – 4 or 3
Reps – 20/15
General Warm Up
If you’re running today do this dynamic warmup – https://www.youtube.com/watch?
If you’re doing high knees + mountain climbers do this warmup:
:30 Jumping Jacks
:30 High Knees
:30 Plank
:30 Active Spiderman
:30 Slow Air Squats
Repeat this warm up three times
Movement Specific Warm Up
Box Jump/Tuck Jump:
:15 Low Hops or Alternating Box Step Ups
:15 Low Tuck Jumps
:15 Medium Tuck Jumps
:15 Full Tuck Jumps or Box Jumps
Wall Ball:
:15 Air Squats
:15 Air Thrusters (Thumbs on Shoulders and Finish with Strong Press
:15 Thrusters (Medball, DB, PVC, or Air)
:15 Full Movement (Wall Ball, Medball Thruster, DB Thruster, PVC Thruster, Air Thruster, or Air Squat)
Warm Up Round
200m Run/:30 out :30 back/50 High Knees + 25 Mountain Climbers
10 Box Jumps
10 Wall Balls
Question of the Day
Lays is putting you in charge of making their next flavor!
Whatcha got?