200m Jog
20 Heel Steps
20 Toe Steps
20 Trunk Twists
15 Waiter Bows
10 Squats

With an empty barbell

10 Romanian Deadlifts
10 Deadlifts
10 Box Step ups

Add some load to prep for the strength

Strength and Skill

Three sets of:

Deadlift x 6-8 reps @ 2 sec descend
Rest 20 seconds

Tall Box Jumps x 6 reps
(land as high and soft as possible, then step down, reset and repeat – the goal is to jump as high as possible on every repetition)

Rest 3 minutes

Take 12 minutes to complete.

FITNESS 200611

For time:
800 Meter Run
20 Dumbbell Thrusters
20 Stationary Dips or Narrow-Grip Push-Ups
15 Dumbbell Thrusters
15 Stationary Dips or Narrow-Grip Push-Ups
10 Dumbbell Thrusters
10 Stationary Dips or Narrow-Grip Push-Ups
800 Meter Run


For time:
800 Meter Run
20 Thrusters (95/65 lbs)
20 Ring Dips
15 Thrusters
15 Ring Dips
10 Thrusters
10 Ring Dips
800 Meter Run

Time cap of 16 minutes.

At Home active recovery workout

Five sets (30 minutes) of:
45 seconds of Smurf Jumping Jacks
45 seconds of Goblet Squats
Rest 30 seconds
45 seconds of Push Ups
45 seconds of Hollow Holds
Rest 30 seconds
60 seconds of Plank Kick-Throughs With Hand Tap
Rest 60 seconds


Banded Hamstrings and Lats
Roll Posterior
LAX to feet and pecs

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