07/26/2021

3 SETS

ON A 3:00 RUNNING CLOCK...

60 Double Unders

15 Burpees

Max Wall Balls (20/14)|(14/10) in Time Remaining...

-Rest 2:00 b/t Sets-

COOL DOWN

FOR RECOVERY* 3:00-5:00 Bike (EZ)**

*To be completed immediately after the workout is finished. **Nasal Breathing Only.

ADJUSTING

*Reps, Loading, Volume*...

Back Squat -- Load today should allow for athletes to build up to a challenging 5 but doable without failure. They may feel like they could even go for a 6th rep.

Double Unders -- Athletes should be able to complete the Double Unders in 1:00. They can also use this time as 1:00 of practice

Burpees -- Adjust down to 10-12 reps to be complete in 1:00 or less

Wall Balls -- Load should allow for athletes to be able to complete 10 or more reps unbroken.

*Movement Adjustments*...

Back Squat -- If the athlete cannot Squat today they can sub for some form of Weighted Lunges or Step Ups to keep the legs strong for the Strength Cycle. This should be done in 3-5 Sets of 8-10 Reps depending on load. You can also superset with core work as well.

Double Unders -- Athletes can sub for 80-100 Singles or 10/8 Cal Ski if this machine is available. This should be completed in 1:00 or less

Burpees -- Athletes can sub for Up-Downs if they cannot perform the Push-Up, or sub for Ground to Overhead with the Med-Ball. This should be completed in 1:00 or less

Wall Balls -- Sub for Med Ball Front Squat if the athlete cannot go Overhead. Sub for Med Ball Push Press to Target if the athlete cannot Squat or Med Ball OH Lunge.