Warm Up:
A2: Acceleration Wall Drill – 4 Rounds
@Build intensity as your mechanics become fluid and natural. Focus on fast Punch up; Rest 20 Seconds Between Drills.
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3 Rounds of: 400M Run=
Sprint First 10 Seconds @95-100% Very Hard Pace
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Complete remainder of 400M Run @80% Sustainable Pace;
:60 Seconds Stretch/Walk/Rest
Sprint First 10 Seconds @95-100% Very Hard Pace
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Complete remainder of 400M Run @80% Sustainable Pace;
:60 Seconds Stretch/Walk/Rest
Record time for each 400M run
Metcon:
10-15 Minutes of Skill Work:
Kipping: RMU/BMU/TU’s/Pistols
Kipping: RMU/BMU/TU’s/Pistols
@50% Easy Pace
Use this time constructively, choose your biggest weakness and work on it. Remember to go nice and easy focusing on developing proficiency.
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3 RFT of:
12/15 C2B Pull Up
25 WallBall (14#-9’/20#-10′)
30/35 Calorie Row (5/8)
12/15 C2B Pull Up
25 WallBall (14#-9’/20#-10′)
30/35 Calorie Row (5/8)
