Workout of the Day
3 Progressive sets of:
A1: DB Pull Overs
A2: Supine Leg Raises + Hip Lifts
Round 1 should feel like a warm-up, round 2 should be challenging and round 3 should be VERY hard. If you hit the top end reps in round 3 and have more in the tank KEEP GOING. The hardest reps are the most important reps.
“Run for your life!”
3 Rounds for time of:
30 Wall Ball Shots
Do these movements scare you? Good! It’s Halloween after all! This workout will be around 15-20 minutes for most folks. Try to run hard on the workout and see if you can go unbroken on the wall ball.
The runs should take around 3:45-4:15 for most folks. Modify the distance to 550m if needed.
90 Wall Ball shots might feel like a lot, but if it makes you feel any better, many people do “Karen” unbroken! That’s 150 reps without the ball stopping. This takes a tremendous amount of capacity and grit. Channel some of that to try and hit all 3 sets today unbroken! A big key is to BREATH while you wall ball and focus in your squat mechanics.
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