Warm-up
3 rounds
200m run
10 lunges
10 sit-ups
10 banded good mornings
10 wall balls
10 step-ups (box jumps)
Strength
All tracks
Bulgarian split squats – 4x8e
1:00 elevated plank hold after every set
**plank in push-up position
WOD
All tracks
30.20.10
Wall balls
Sit-ups
RKBS
Box jumps
Fathom – moderate time domain
Gear – just like Monday’s workout, find a way to keep moving and completing reps. Do not take breaks during movements, but rather take breaks between movements and during transitions. Focus on your breathing and hold something sustainable.
Knots – This is a good opportunity to push the reps here. Try to hold on for big, big sets.
Current – wall balls at your designated spot, everything else in your square
