Wednesday, August 13
“Anyone with two tunics should share with him who has none.”
—John the Baptist
Warm-up (NTE 10’)
2 Rounds, not for time, of:
2 minutes of easy rowing, biking or jogging
:30 KB Deadlift
:30 KB Swing
Hi Knees
Butt Kicks
Broad Jumps x 5
Line Jumps x :30 (forward) x :30 (lateral)
Strength/Skill
For quality:
15 L/15 R Turkish Get-ups, pick load
Athlete Instructions
Accumulate a total of 20-30 reps (10/15 per arm), switch arm every 5 reps.
Movement Demos
Alt EMOM x 8
Flutter Kick x:45 (rest/transition :15)
HS Hold or DBall Bear Hug Hold x:45 (rest/transition :15)
WOD
Death By Shuttle Run
With a continuously running clock perform:
Shuttle Run 10 m in the first 1 min
Shuttle Run 10 m + 10 m in the second 1 min
Shuttle Run 10 m + 20 m in the third 1 min
...
Continuing this for as long as you are able.
Cool Down
Banded lower body