SPEC W.O.D
SPEC W.O.D
Tue 3-31-20
Warm up: 1min each
(20m or steps)
Suicide run
Side shuffle
Football shuffle
Bearcrawl (fwd&bkwd)
Then:
10x wide pushup
10x strict pushup
5x plyo clapping pushup
3rds
10xair squat
20m walking lunges (10fwd&10bkwd)
5x split jump
3rds
Then:
Your Choice...
20-30-40 or 60 min Fartlek style
Walk, run, bike,etc.
Unstructured in intervals.
Randomly switch between easy, moderate & hard efforts.
Then:
30:30
30sec work 30sec plank
Hip bridge + plank
Jackknife + plank
Russian twist + plank
Bicycles + plank
3rds
Cool Down:
Foam roll + flexibility