FRIDAY

General Warm-Up

2 Sets, For Quality

20 second Down Dog Calf Stretch

20/20 second Quadruped Adductor Hip Rock

10 Hollow Rocks

10 Tuck ups

5 Slow Tempo Air Squats (3211) + 5 Jumping Squats

Specific Movement Prep

6 Medball Squats

6 Wall Balls

6 Bar Kip Swings

6 Kipping Knees to Chest

6 Kipping Toes to Target, building target higher and towards Toes to Bar

3 Shuttle Runs, Practicing Different Turns and styles to come out of the turn faster.

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Perform @ Workout Pace

2 Rounds

6 Wall Balls

4 Toe to Bar

2 Shuttle Runs

Rest 2:00 then start the workout

"Toad"

For Time:

10 Rounds

10 Wall Balls

8 Toes to Bar

6 Shuttle Runs

Wall Ball: 9/6kg, 10/9ft Target

Shuttle Run : 7m out and Back

Goals / Stimulus / Objectives

Goal Time Domain: 18:00 – 25:00

Time Cap: 30:00

Score: Completion Time

Stimulus: Steady, cyclical grind focused on total body endurance, with an emphasis on leg and hip stamina.

Optional Accessories

For Quality:

3 Sets

8 L-Sit DB Press

8 Strict Pull-ups