Wednesday, February 10th

Athlete Warmup: Row, Run or Bike —> get the blood flowing

+++++++++++++++++++++++++++++

Midline Work: Wall Sit Wallop

Wall Sit for 2 minutes

2 Rounds of

Wall Sit with alternating Dumbell Raises x 20 reps total (10 on each arm)

Wall Sit with alternating Dumbell Hammer Curls x 20 reps total (10 on each arm)

Wall ball Situps to the wall x 20

++++++++++++++++++++++++++

Practice: Deficit/Decline Burpee

+++++++++++++++++++++

Strength: Sumo Deadlift 4x6

++++++++++++++++++++++

WOD: “Hell”en

3 Rounds for Time

500 meter row

21 KBS 55/35#

12 Pullups