WEDNESDAY MOVE

General Warm-Up

2 Sets, For Quality

200m Run

:30 Jump Rope (Singles, Running Singles, Double Unders)

10m A Skips

10m High Knees

10m/10m Lateral Shuffle

Level 1.

3 Rounds for Time

400m Row

40 Double Under’s

700m Run

15 Box Jump Overs

Conditioning

3 Rounds for Time

500m Row

50 Double Unders

1km Run

20 Box Jump Overs

Score: Time

Time Cap: 35

For Quality

2-3 Sets:

30/30m) Kettlebell Mixed Rack + Overhead Carry

15 Wall Tibialis Raises

10/10 Dumbbell Weighted Single Leg Calf Raise

Load: Choice