Monday- June 11th

Weekly Warm-Up: 10 min. AMRAP

Mobilize - Passthroughs

High knees

Floor touches

10 hollow rocks

10 supermans

10 squat jumps

10 push ups

10 burpees

+ Today's Warm-up Movements:

*Huggers/Skiers

*Quad Pulls

A. “Air Bags”

AMRAP 25:00

Teams of 3:

10 Sandbag Zercher Reverse Lunges (5/side)

10 Sandbag Shoulder to Shoulder

20 Lateral Sandbag Hops (1 jump = 1 rep)(see video below)

200m Run

*Relay style, Athlete 1 begins working at the start of the clock. Athlete 2 can start once Athlete 1 leaves for the run. Athlete 3 can begin once Athlete 2 has left for their run.

Sandbag training adds a different and dynamic challenge to workouts. They do a great job simulating objects we may have to toss around this summer, like bags of mulch or a heavy bag of ice.

B. Buy-Out

10 minutes of SKILL PRACTICE

*double-unders, handstands, box jumps, squats, muscle-ups

*yes, do if after the WOD to prepare you to do them in a WOD someday

C. Group Mobility

Quads

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