ONWD-2025-020

Intention:

The inspiration for this comes from my personal log (APH-2025-159). That particular day, I “wasn’t feeling it.” Normally, that’s a call for creativity, which falls under the purview of the “cultivation” difficulty – FAFO.

However, to stick with my current training plan, I needed an active recovery session. This created a fork in the road. I ultimately stuck to the greater plan (“fun” version), but wanted to publish the original whiteboard conception (“fucked” version).

APH-2025-159: “fun” version

Warm Up:

• Bike x 50 calories
• Lunges x 50
• Reverse Lunges x 50
• Ball Carry (above hips, below shoulders) x 10 minutes (16#)

Work: For Time

• Reverse Ball-Over-Box + Step Up-and-Over x 20 (16# ball, 20" box)
• Lateral Ball-Over-Box + Step Up-and-Over x 20 (16# ball, 24" box)
• Ball-Over-Box + Step Up-and-Over x 20 (16# ball, 26" box)

Support:

• 5:00: 30 seconds on, 30 seconds off:
  • Your choice of plyometrics