4/11 Tuesday (Speed/ Mental Toughness)

Dynamic Warm up #2

800m run

3x

Walking lunge Sampson stretch

Dynamic walk

Inch worm

Toy soldiers

High knees

But kicks

Toe walks

Power skip

Broad jumps

TTR x 15

Skill

Hollow holds (wall/ floor/ hang)

Understanding of what a MAX set means

WOD

7x

In 2 minutes

200m sprint

Max effort pull ups

*3 minutes rest after each effort

GoFit

Dynamic Warm up #2

800m run

3x

Walking lunge Sampson stretch

Dynamic walk

Inch worm

Toy soldiers

High knees

But kicks

Toe walks

Power skip

Broad jumps

TTR x 15

Skill

Movement standards

WOD

5x

20:40

-Air bike

-Pull ups/ ring rows

-Shuttle run
-Flutter kicks