190805 - Motivation Monday - Fit Friends

Congrats to everyone who completed their Spartan Race on Saturday and everyone who crushed the Suffer Sunday workout the next day! Today’s message is simple….keep your fit friends around! It’s way easier to enjoy life to the fullest with friends who are daring, adventurous, a little crazy, fit enough to do whatever, and willing to do it with you!

SATURDAY and SUNDAY CREW.jpg

? OF THE DAY - Favorite caffeinated beverage?

WARM UP -
Agility Ladder & Hurdle Drills
5-10-5 Drill and L-Drill

MOBILIZE -
Roll Out Calves (Violin with Peanut) and LaCrosseBall Feet

COACH PREP -
Double Under Practice (30ish seconds of each)
Bunny Jumps
Single Slap Penguin
Double Slap Penguin
Single-Single-Double-Stop

WOD -
E3M15M
Run 200m
40 Double Unders
(Score = Remaining time in each 3 minute window! EXAMPLE if you have 1 minute and 15 seconds of rest in the first round…your score for that round is 75! Then just add all of the rounds together!)
GOAL OF THE WOD - Atleast 60 seconds left in each window! (Total score = More than 300!)

COOL DOWN -
100m Farmer Carry (Any KB or DB) AND skill work