190624 - Motivation Monday

MONDAY FUNDAY

QOTD - What is your favorite movie/TV/book quote?

WARM-UP
400m group fartlek run (w/ small med ball)
2 rounds:
10 air squats
100m row
1 min dead hang
1 min DU practice

MOBILIZATION
Lacrosse ball foot roll
Cossack squats

SKILL EMOM 5
10 Shift-weight squats

COACH PREP
Double under work:
Hops
Penguin drills
2 min DU work

WOD:
AMRAP 5:
50m sprint
100m farmer’s carry (55/35)
REST 5
AMRAP 5:
150m row
25 double unders (50 singles, 25 tuck jumps)

Goals: Move fast, don’t stop!