Wednesday 9/1/21

 EXTENDED WARM-UP

3 SETS FOR QUALITY 

100m Run*
:30 Double Under Practice 

1:00 Deadbugs

-Rest :30 b/t Sets-
*Increasing pace of run each set. 

 

NCFIT BENCHMARK WORKOUT 

"RANNIE"
FOR TIME
50-40-30-20-10*

Double Unders 

Sit-ups

*400m Run After Each Full Round 

 

COOL DOWN

FOR RECOVERY
1:30 Plantar Smash (R) 

1:30 Plantar Smash (L) 

2:00 Calf Smash