Warm-up
:90 on Bike or Rower
Line Drills:
Butt Kicks
Ostrich Walks
Spiderman Crawl
Lunge w/Twist
Heel Walk
Toe Walk
Sprint/Backpedal (Down/Back)
Shuttle Run (Down/Back)
Side Shuffle (Down/Back) Each Direction
Calf Stretch
Seated Straddle Stretch
Strength and Skill
Every 1:30 for 12:00 (8 sets total–4 sets of each):
Interval 1 – 4 Turkish Get-ups [Left]
Interval 2 – 4 Turkish Get-ups [Right]
* Use a DB or KB–choose a moderate weight such that you can perform all 4 reps with proper mechanics.
FITNESS 20210114
For Time with an 18 Minute Cap:
.6 Mile Bike
10 x Forward Run/Back Pedal (400ft)
.6 Mile Bike
10 x Shuttle Run (400ft)
.6 Mile Bike
10 x Side Shuffle (Facing Rig) (400ft)
.6 Mile Bike
10 x Side Shuffle (Facing Walls) (400ft)
For runs, half the rig down & back = 40ft.
Scoring: Time
PERFORMANCE 20210114
For Time with an 18 Minute Cap:
500M Row
10 x Forward Run/Back Pedal (400ft)
500M Row
10 x Shuttle Run (400ft)
500M Row
10 x Side Shuffle (Facing Rig) (400ft)
500M Row
10 x Side Shuffle (Facing Walls) (400ft)
For runs, half the rig down & back = 40ft.
Scoring: Time
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