MAY 8th - 2019 BWC

400m warmup jog 

10 Walking lunges
10 leg swings (forward/backward) left leg
10 leg swings (forward/backward) right leg
5 arm swings forward left arm
5 arm swings backward left arm
5 arm swings forward right arm
5 arm swings backward right arm
10 air squats + 5 jumping air squats
High knees for 20ft  
Butt kicks for 20ft
Side shuffle 20ft right side
Side shuffle 20ft left side 

200m run +5 power snatch ahap unbroken
Rest 1 min
X 4 

400m run 5 power cleanahap unbroken
Rest 2 min
X 4 

Challenge yourself, the goal is to stay consistent in your run times for each domain (200’s, 400’s), if running isn’t an option (i.e. weather) or cannot do because of injury or limitation, you can sub for rowing (250m, 500m, respectively). 

Make sure to do some cool down stretching after the runs. Have fun!