Warm Up
3 Rounds
20 Seconds (running clock) for each movement:
-Jumping Jacks
–Spider Man Lunge Stretch
-Push Ups
–Arm Haulers
-Flutter Kicks
-Air Squats
–Up Downs
*No rest between movements. Perform this list of movements for 3 rounds continually. 1 Round is one time through the list.
You should have broken a sweat by the end. This will be our standard warm up for awhile. If you feel you need to do more, then do more.
WOD
Broken Up However You Choose:
-1600 Meter Run
-96 Alternating Dumbbell Farmer Step Up
*If you choose to break it up, make a note of how you did it!
**Every step up counts toward your total! 96 alternating = 48 on each leg!
Suggestions
Men: 40# DBs | 20-24″ Box Women: 25# DBs | 16-20″ Box
Goal: 12-18 Minutes
Coaches Notes
Decisions, decisions… How will you decide to break this work up?? Some examples include:
2 Rounds of 800m Run and 48 Step Ups 4 Rounds of 400m Run and 24 Step Ups 8 Rounds of 200m Run and 12 Step Ups
Or maybe you go with a mixture, like:
1 Round of 800m Run + 48 Step Ups, then 2 Rounds of 400m Run + 24 Step Ups…
The point today is to get creative with your Fitness Freedom and have fun doing it!
Regardless of the breakdown you choose, do your best not to get sloppy on the running portion – avoid letting your feet swing around with each stride and work to keep your ribs stacked over your hips (don’t “lean back” as you get tired). During the step ups, fight to keep your chest proud and avoid letting the weights pull your shoulders forward. Stand FULLY on the stepping leg before bringing the other foot down on top of the step/box. If you’re having trouble with that – the height is probably too high!