WARMUP:
3:00 machine of choice
5:00 foam roll/LAX ball smash
3:00 machine of choice
5:00 foam roll/LAX ball smash
SKILL:
3 RDS for quality:
3 RDS for quality:
· :20 Copenhagen plank LEFT
· :20 Copenhagen plank RIGHT
· :20 Sorenson hold
· :20 L-sit from pull-up bar
· 20 seated calisthenic toe taps
· :20 Copenhagen plank RIGHT
· :20 Sorenson hold
· :20 L-sit from pull-up bar
· 20 seated calisthenic toe taps
WORKOUT
“CATCH ME IF YOU CAN”
AMRAP20:
400m Run
10m HSW forward
10m HSW backwards
20 WBs (20/14)
10m HSW forward
10m HSW backwards
20 WBs (20/14)
LV2: HSW w/ MB b/t feet
COACH FOCUS: Keep moving for 20 minutes. Scale HSW so skill stays challenging without stopping the workout. Maintain quality under fatigue.