Fri June 20 "Lasso"

Move

1) 3 x 3 Broad Jumps (2 Legs)

2) AMRAP 30

200m Run
20 Sit Ups
20 Single Skips
Rest 1 Minute

Train

1) Plyometrics
3 Sets:
3 Continuous Lateral Jumps Right Leg
3 Continuous Lateral Jumps Left Leg

2) Lasso

For Time (30 Minutes)
— 1600m Run —
3 Rounds:
20 GHD Sit Ups
40 Double Unders
— 800m Run —
2 Rounds:
20 GHD Sit Ups
40 Double Unders
— 400m Run —
1 Round
20 GHD Sit Ups
40 Double Unders
— 200m Run —

Stimulus

1) You will be performing 3 quick, rhythmic lateral bounds to the right, then 3 to the left. Stay reactive off the ground, but focus on maintaining balance and good posture. Keep the chest up and hips back.

2)This workout intends to build aerobic capacity and midline stamina, while reinforcing coordination under fatigue. As the running volume decreases, you will be challenged to maintain or even increase your pace as you get into the later rounds. Choose run distances that allow you to complete the runs in 8-4-2-1 minutes respectively. Choose reps and variations that allow you to complete a round of sit ups and double unders in 2:00 or less. Sub or scale the reps of GHDs if you have not been training this volume.

Extra Credit

For Quality:
30/20 Dumbbell Push Ups

Directly Into …
100m Double Dumbbell OH Carry (50/35)
200m Double Dumbbell Front Rack Carry
400m Double Dumbbell Farmer Carry
*Every Carry Break: 8 Dumbbell Push Ups