May 24, 2022

Posted By: Christi

For time:
Run, 400 m
100 Wall Balls, 20/14 lbs
50 Toes-to-bars
25 Front Squats, 155/105 lbs
Run, 400 m
Goal: Sub 18 minutes

Another for-time workout today although this one will be a bit longer. This workout is going to be all about pacing appropriately and leg stamina. The run should be a strong but steady pace allowing you to get to work right when you come in the door. It may be a good idea to break the WB Shots up into small sets with short breaks to save the legs for the upcoming front squats. Likely the same approach for the toes to bar for many of us. Front squat weight is a moderate one and should allow for some higher work sets. I would suggest no more than three to complete your reps. Push the pace and hold on for that last 400.

Midline Work
3 rounds for quality of:
12 Lying Leg Lifts
Flutter Kick, 30 secs
Forearm Plank Hold, 30 secs
Rest 1 min

Post Work
1-2min per side Couch Stretch
1-2min per side Pigeon Stretch