Workout
For time
Cash in – 400m med ball run, then
21-18-15-12-9-6-3
KB Swings – 70/53
Box jumps – 24/20
Med ball sit ups – 20/14
then
Cash out – 400m med ball run – 20/14
**Here’s our second long workout of the week, and it’s a doozy. Look at it like hamburger and you’ve got the med ball runs as your buns, and the triplet (swings, jumps, sit ups) as your beef, tomato, and lettuce.. or whatever other toppings you choose. Come back in from the run and you’ve got your work cut out for you. Reps of 21-21-21, 18-18-18, 15-15-15, … until the last set of 3 swings, 3 jumps, and 3 sit ups before you take your ball and run around the block one more time.
There’s nothing tricky, fancy, or new here. Just a good ol’ sexy metcon. Keep on chipping away at each movement, at each set, and you’ll be done before you know it!
Daily Music
Bluecoats “Tilt” – 2014 DCI World Championships
*because I’m a band nerd/former percussionist.. and marching & playing is fitness!