Oh Mary! 18/15/12/9


Warm up:

  • 400 meter easy run
  • 10 walk out push ups
  • 10 ups and overs
  • 10 high kick toe taps

AMRAP – as many reps as possible  (6min)

  • 10 knees to elbow
  • 10 TRX rows
  • jump squats

Main set:

18/15/12/9 reps

  • Thrusters
  • Alternating lunges
  • Hand release push ups

——- 100 meter sprint——-


Core set:

Three rounds of

  • 20 jack knives
  • 15 side plank hip raises

Stretch and foam roll


Categories: Coach's Corner

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