WEDNESDAY

SPECIFIC PREP

3 Sets: For Quality

10 Bootstrap Squats

25ft (8m) A-Skips

25ft (8m) B-Skips

10 Scapular Pull-Ups

3 x 25/25ft (8/8m)Lateral Shuffle and Stick 

3 Burpee Broad Jumps for Distance

CONDITIONING "Toe the Line"

For Time:

3 Rounds:

200m Run

15 Wall Balls 6/4kg

12 Hanging Knee Raises

9 Line Facing Burpees

1:00 Rest between rounds

Rest 3:00 minutes after final round

1 Round:

400m Run

30 Wall Balls 6/4kg

20 Hanging Knee Raises

10 Line Facing Burpee

3 Rounds:

200m Run

21 Wall Balls, 9/6kg

15 Toe to Bar

9 Line Facing Burpees

1:00 Rest between rounds

Rest 3:00 minutes after final round

1 Round:

400m Run

40 Wall Balls 9/6kg

30 Toe to Bar

20 Line Facing Burpees

Score: Total Time Including Rest