Warm-up
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
PERFORMANCE 200611
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
Mobility
Banded Hamstrings and Lats
Roll Posterior
LAX to feet and pecs
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