wod-tuesday

ENDURANCE:

WARM UP: 3 ROUNDS / 30 Seconds each

  • Jump Rope / DU
  • Plank Jacks
  • Alt Lunges
  • Prisoner Squat
  • Scap Push ups
  • Ladder in in / out out

47 MINS

4 MINS

  • Run 400 m (2 MINS)
  • 2 MINS Jump Rope / DU

THEN

15 MIN ASCENDING LADDER

5-10-15-20…of

  • Lateral burpees over a towel
  • Alt DB / KB shoulder to overhead (alt lunges)
  • Single leg lateral jump over towel (RIGHT)
  • Single leg lateral jump over towel (LEFT)
  • Russian KB Swings (Squat jumps)
  • Mountain Climbers (2x)

INTO

4 MINS

  • RUN 400 m (2 MINS)
  • 2 MIN Jump Rope / DU

REST 1 MIN

4 MINS

  • RUN 400 m (2 MINS)
  • 2 MIN Jump Rope / DU

THEN

15 MIN DESCENDING LADDER OF ABOVE EXERCISES.  BEGIN AT THE ROUND YOU ENDED WITH.

INTO

4 MINS

  • RUN 400 m (2 MINS)
  • 2 MIN Jump Rope / DU

CORE: 3 ROUNDS / 3 SEC EACH

  • Low Plank
  • In – Out Plank
  • Hollow Rock
  • V ups

Join Zoom Meeting
https://us02web.zoom.us/j/88105515879?pwd=VUZiNDB1Z0NXN0xCSGpCMjNmbXBWQT09

Meeting ID: 881 0551 5879
Password: 790198