September 29, 2020

Posted By: Christi

3 rounds for time of:
50 Double Unders
40 Wall Balls, 20/14 lbs
30 Box Jump Overs, 24/20 in
20 Burpees

Goal: sub 21 mins

Last did this on 7/27. It’s all about lungs and a bit of pacing. Go into this workout confident in your recovery and ability to keep moving. Trying a different strategy from last time we did this may be helpful as well. Possibly breaking things up more to minimize rest, or it may just be going for it with more confidence. Find the movements you excel at and capitalize on it. For the movements that are more difficult break them up as needed but go in with a game plan that you aren’t afraid to ditch if you need to.

Post Work
For quality:
50 Box Hamstring Curls
50 Bent Over Flies, pick load
100 Seated Calf Raises, pick load
50 Scap Push-ups
50 Plate External Rotations, pick load

High rep work for knees, hips, and shoulders. Though you will be tired from the workout this should be a fairly easy transition since you will already have most of the equipment needed out. Break up the reps for each movement however you like but complete one movement before moving onto the next.