Workout of the Day
AMRAP x 18 MINUTES
20 Box Jumps (24/20)
20 “Lunge” WallBall Shots (14/10)*
*Athlete executes an alternating reverse lunge with a toss to the 10′ target. Scale up to (20/14) as needed.
(Score is Rounds + Reps)
Box Jump | Walking Lunge | Wall Ball Shot
3:00 Slow Walk w/ Nasal Breathing Only
3:00 Slow Bike or Row w/ Nasal Breathing Only
6:00 of HS Hold or Hand Walking Practice
This epic mashup will make your hearts beat as fast as when Annie met Karen 🙂
Pace yourself out of the gate, Annie And Karen are both “fast as you can” workouts, but when you do both together, it’s a chipper! We’ll start with some good old squat therapy. In the workout, you can break the wall balls up into sets of 8 and 7 in between the situps and double unders … so the fifth round would be 10 Situps, 8 WBs, 10 Double Unders, 7 WBs Instead of as written: 10 Situps, 10 Double unders, 15 Wall Balls.
Squat Therapy Double Tabata
1. Ankle mobility
2. Squat stretch
3. Right Leg Bulgarian Split Squat
4. Left Leg Bulgarian Split Squat
Situps and Double Unders (or speed steps)
+15 Wall Balls (or Air Squats or 200m run) after each round.
Air Squat | Jump Rope (Double Unders) | Run | Sit-up | Wall Ball Shot