Halfway There – Wednesday

Weeks just seem to go by so quickly these days. I can’t believe the week is half over today!!

General Warm Up
Stretching
0:20 couch stretch elbow to ankle (right)
0:20 couch stretch super torso (right)
0:20 couch stretch dropped hip (right)
0:20 couch stretch arms overhead (right)
0:20 couch stretch elbow to ankle (left)
0:20 couch stretch super torso (Left)
0:20 couch stretch dropped hip (left)
0:20 couch stretch arms overhead (left)

0:30/0:30/0:30
3 position ankle distraction

Dynamic Warm-up
2 rounds
0;20 single unders
0:10 rest
0:20 single unders
0:10 rest
0:10 double unders
10 cossack squats
0:30/0:30 bird dog
5 inchworms

Skill and Build Up
Wall Ball progression
5 wall ball front squat
5 wall ball push press
5 wall ball

then,
10 double unders
5 wall ball shots

Workout (12:00)
For time

100 double unders (1:30 attempt)
45 wall ball (14# wall ball)
75 double unders (1:30 attempt)
30 wall balls (14# wall ball)
50 double unders (1:30 attempt)
15 wall balls (14# wall ball)

Recovery and Core Accessory
5:00 row, bike, jump rope, or run easy (walked around gym to catch my breath and cool down)
1:30/1:30 couch stretch
2:00 plank shoulder taps

Good workout again today. What other exercise will I add today or how much will I walk?
I’ve been trying to walk at lunch. Since it has gotten too cold to walk outside, I just walk around the school on the inside and then do laps in the gym for like 10-20 minutes.
Have a good day! Guess before I post this tonight I could add what I do for steps or something today.

3.6 miles walked
18 minutes on exercise bike

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