“Indian Run” 400m
Eveyone starts in single-file line – person from the back of the line runs up to the the front, continues until distance is completed
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10 ankle circles (clockwise & counter-clockwise)
20 bunny hops (double-under jumps w/ no rope)
(After Jump Rope work and before 10m AMRAP)
10 RKBS (light)
10 Scap Pull-ups
10 RKBS (at workout weight)
10 Pull-ups->Jumping Pull-ups
10 Wall Balls
Time-Allotted: 10 minutes
3 sets for quality
50 single unders as fast as possible
25 doubleunders as fast as possible, or accumulate 25, or 10 attempts
Notes: For the jump-rope portion use this as a time for practice. Focus on technique especially for those who have not yet gotten their double-unders
Time-Allotted: 15 minutes
(Short Aerobic Power (Vpe))
10 min AMRAP:
5 pullups -> 10 jumping pullups
10 Russian KBS 70/53 -> 53/35 -> 35/18
15 wallballs 20/14-> 14/10-> Air Squats
Notes: The 10 minute AMRAP high heart rate (85-95%) and high breathing. Scale in order to sustain this effort.
3 rounds for time:
25 situps
45 seconds plank hold on elbows (accumulated)
This is core stamina and will burn nicely. Hold out, and reap the benefits!