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TUESDAY 20210209

Warm-up

Line Drills:
Zombie Walks
Butt Kicks
High Knees
Spiderman Lunge
Toe Walks
Heel Walks
Lunge w/Twist
Side Shuffle (down/back)

Samson Stretch
10 Downward/Upward Dog Transitions
10 V-ups or Tuck-ups
10 Sumo Inch Worms
10 Scorpions
Ankle Stretch on Rig (Foot Flat Against Floor)


FITNESS 20210209

For time with an 18 minute cap:
800M Run
30 Sit-ups
30 Air Squats
400M Run
30 Sit-ups
30 Air Squats
200M Run
30 Sit-ups
30 Air Squats

Scoring: Time


PERFORMANCE 20210209

For time with an 18 minute cap:
800M Run
30 Sit-ups
20 Pistols
400M Run
30 Sit-ups
20 Pistols
200M Run
30 Sit-ups
20 Pistols

Pistol sub = assisted pistols, alternating SL box step-ups

Scoring: Time


Strength and Skill (After Metcon)

Every minute on the minute for 10 minutes:
Min 1 – 12 Stir The Pot on Medball (6/side)*
Min 2 – 20 Medball Russian Twists (10/side)

* Slow and controlled on stir the pot to a :02 count per rotation–this is meant to be done with hips open (glutes and quads engaged) and will train the entire anterior core muscles/hip flexors at end range. If this is super challenging to do with control, you can perform the movement with knees on the floor.

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