Wednesday – LSD Low % MAPWarm-Up: 10-15 minutes of Skill Practice – Coach sets up drills
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Prep
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30 min @ 75%/moderate/ez:
400m Run
10-20 sec Top of Ring Dip Hold
30 sec FLR on Rings or 30 sec HS Hold
400m Rowing
25 DU’s or 50 SU’s
1 Rope Climb to 12ft or 6-8 Ring Rows
15 Cal AirBike/20 Cal AirDyne
4 Inverted Burpees (no push-up) or 4 Turkish Get Up EZ load
16 Step-Ups on to High Box