Tuesday, September 24
The most I can do for my friend is simply be his friend.
Warm-up
3 mins of easy jogging, biking, or rowing
-- then --
2 rounds, not for time, of:
10 m high knees
10 m butt kicks
20-30 seconds of banded steps forward and backward
6 steps, walking lunges
6 lateral lunges (3 per side)
100 m run (increase acceleration each time)
60 secs of rest
(NTE 10:00)
Strength/Skill
5:00 of Skill work: Kipping Toe to Bar (Watch this)
For quality:
20 Strict Toes-to-bars (scale to kipping, then strict or kipping knee to elbow/knee raise)
Plank Hold, 1:30
16 Strict Toes-to-bars
Plank Hold, 1:30
14 Strict Toes-to-bars
Plank Hold, 1:30
Athlete Instructions
Movement Demos
WOD
Tabata Box Jumps, pick height
The Tabata interval is 2 mins of work followed
by 2 mins of rest for 3 intervals.
Tabata score is the total reps performed in all of the intervals.
Finisher (in/if time remaining)::
4-6 untimed Post Runs. 90% effort. Walk down. Rest as needed before next run.
Cool Down
Frog Stretch
Hold 1-2 minutes.
Calves & Foam Rolling