Workout of the Day
Warm Up
2 rounds:1 min bike
1 min alternating groiner stretch
Then...
2 rounds:
10 bootstrap squats
5 inch worm push up
Then...
2 rounds:
10 wall squats
10 push up
Then...
2 rounds:
5 med ball cleans
5 wall ball push press throw
Then...lactic acid buffering
30 sec machine of choice - HARD
7 wall ball shots
5 box jump overs
3 med ball step overs
1 min machine of choice - easy
30 sec machine of choice - HARD
7 wall ball shots
Then...
Rest 3-5 min then perform the workout
Open 26.1
For time:20 wall-ball shots
18 box jump-overs
30 wall-ball shots
18 box jump-overs
40 wall-ball shots
18 medicine-ball box step-overs
66 wall-ball shots
18 medicine-ball box step-overs
40 wall-ball shots
18 box jump-overs
30 wall-ball shots
18 box jump-overs
20 wall-ball shots
Time cap: 12 minutes
♀ 14-lb (6-kg) medicine ball, 9-foot target, 20-inch box
♂ 20-lb (9-kg) medicine ball, 10-ft target, 24-inch box
Cool Down
2 min couch stretch1 min box pigeon stretch
400m recovery walk