Wednesday
Warm-Up.
Ankle Dorsiflexion x 90 seconds per side
Couch Stretch x 90 seconds per side
Thoracic Spine Isometric Holds
Bear Crawl (Robotic Dog) x 25 yards forward + 25 yards backward
Single-Leg Jumps (your choice of type) x 10 per leg
Then…
Three rounds for time of:
800 Meter Run
20 Dumbbell Squat Clean Thrusters (55/35 lbs)
20 Toes to Bar
Boom Lite
Warm-Up.
Ankle Dorsiflexion x 90 seconds per side
Hamstring + Thoracic Stretch x 10 reps per side
Thoracic Spine Isometric Holds
Bear Crawl (Robotic Dog) x 25 yards forward + 25 yards backward
Single-Arm Kettlebell Swings x 10 per arm
Then…
Three rounds for time of:
800 Meter Run
20 Kettlebell Swings
20 V-Ups
20 Push-Ups
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