Wednesday - October 4th

Weekly Warm-Up

*PVC Warm-UP

*30 seconds Jumping Jacks

*High Kicks

*Floor Touches

*30 seconds Jumping Jacks

*Quad Pulls

*Lunge w/Elbow Drop

*30 seconds Jumping Jacks

*Inchworm w/push-up in bottom

*Burpee Broad Jumps

*Hip Swings

A. Strength/Skill

General Fitness:

Three sets of: Back Squat x 8-10 reps @ 30X1 Rest 45 seconds Ring Rows x 8-10 reps @ 2111 Rest 45 seconds Jump Rope Technique Work x 45-60 seconds Rest 45 seconds Plank Hold x 45 seconds Rest 45 seconds

Performance:

Five sets of: Back Squat x 2-3 reps (goal is to find a 3-RM during these five sets) Rest 3 minutes

B. WOD

In teams of two, alternate rounds, until you complete 10 rounds (5 each) for time of: 15 Wall Balls (20/14 lbs) 10 Toes to Bar (substitute: V-ups) 5 Burpee Box Jump-Overs (24″/20″)

C. Cool-Down:

Stretch/Roll out for 60 seconds each

*Hamstrings

*Hips

*Abs