23.05.27

INTENDED STIMULUS

10:00-18:00.

No more than 1:30 on med ball GHD sit-ups or wall-ball shots per round.

2:00 or less on burpee box jump-overs.

Aim for consistency from start to finish.

RX

3 rounds for time:
20 med ball GHD sit-ups
20 burpee box jump-overs (24/20 in)
20 wall-ball shots (30/20 lb)

LEVEL 2

3 rounds for time:
20 med ball GHD sit-ups
20 burpee box jump-overs (20/18 in)
20 wall-ball shots (20/14 lb)

LEVEL 1

3 rounds for time:
20 AbMat sit-ups
15 burpee box jump-overs (18/12 in)
20 wall-ball shots (14/10 lb)

SKILL WORK

Pre-workout:
4 sets with a partner:
200-m run
– One partner runs while the other rests.
– Each partner runs 4×200-m.
– Work on running technique rather than speed.

STRETCHING

2 sets:
:30 lacrosse ball psoas mash/side
:30 lacrosse ball glute mash/side

WHITE BOARD BRIEF

Target time | 10:00-15:00

Today’s workout is a moderate-volume triplet that is sure to challenge the full body.

Prioritize scaling options that enable you to maintain a steady pace on the med ball GHD sit-ups and burpee box jump-overs, while challenging yourself a bit more than usual on the wall-ball shots.

Prior to the workout we’ll get a chance to practice running technique with some partner 200-m runs.