3.09.2017

Warm Up

Run 250m

Then 2 Rounds of:

  • Walking Lunge x 1 length
  • Bear Crawl x 1 length
  • Jumprope Singles x 60 seconds

Workout of the Day

A. 2 Sets

60 seconds each station:

  • Station 1 – Couch Stretch Left
  • Station 2 – Couch Stretch Right
  • Station 3 – Spiderman Lunge x 12 steps
  • Station 4 – Active Arch Hang x 20 seconds – Rest 20 seconds – Strict Chin Up x max reps in 20 seconds

B. Complete as many Double Unders as possible in 2 minutes

C. 4 Sets

  • Run 800m @ your PR 1 mile pace

-Rest 3 minutes between.

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