Wednesday September 9th- Mid-Week Sprint Chipper!

 

Wednesday September 9th- Mid-Week Sprint Chipper!

 

Pre Work-

10m Band walk each lead leg-slow, butt back, chest up, small step, lead leg step first, feet NEVER touch in middle-keep distance, toes forward or slightly turned in

Bulldog Progression- 10x each leg each movement:

-fire hydrants, forward circles, reverse circles, sideways leg raise-point toe down(lay), sideways leg adduction(lay), Glute raise

 

WOD-

30x Double Unders

50x Air Squats

30x Double Unders

40x Sit Ups

30x Double Unders

30x Push Ups

30x Double Unders

20x Lunges (each leg=40 total)

30x Double Unders

10x Ring Dips (scale w/boxes)

30x Double Unders

Score= Time.

 

Post Work- Cool down loop with a buddy!

Stretch and Roll!