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THURSDAY 200625

Warm-up

Assault Bike x 60 seconds (60-65% perceived effort)

Supinated Grip Static Hang x 30 seconds (accumulate if needed)
Inchworms x 5
Pronated Grip Static Hang x 30 seconds (accumulate if needed)
Perfect Stretch x 10 steps

Assault Bike x 45 seconds (70-75% perceived effort)

Plank Shoulder Taps x 30 seconds
Scapular Pull-Ups x 10-15 reps
Wall Climbs x 2-4 reps
Broad Jumps x 5-10 reps

Assault Bike x 30 seconds (80-85% perceived effort)


FITNESS 200625

Against a 3-minute clock…

Row 500 Meters
Max Reps of Strict Pull-Ups

Rest 60 seconds, and then…

Against a 3-minute clock…

Run 400 Meters
Max Reps of Kettlebell Swings

Rest 60 seconds and repeat for a total of FOUR SETS of each couplet – total workout time will be 32 minutes.


PERFORMANCE 200625

Against a 3-minute clock…

Row 500 Meters
Max Reps of Chest-to-Bar Pull-Ups

Rest 60 seconds, and then…

Against a 3-minute clock…
Run 400 Meters
Max Reps of Power Cleans (185/135 lbs)

Rest 60 seconds and repeat for a total of FOUR SETS of each couplet –
total workout time will be 32 minutes.


At Home Warm-up

When the clock starts perform…

As many rounds and reps possible in 12 minutes of:

400 Meter Run
50 Double Unders
30 Contralateral Alternating V-Ups


Run jump squat

When the running clock reaches 12:00, perform the following…

Complete as many rounds and reps possible in 12 minutes of:
400 Meter Run
30 Running Man Line Jumps
30 Air Squats


Run Jump Abs

When the running clock reaches 24:00, perform the following…

Complete for time:
400 Meter Run
50 Double Unders
30 Contralateral Alternating V-Ups
400 Meter Run
50 Double Unders
20 Back Pack Strict Press

TIME CAP: 10 Minutes


Mobility

LAX to Feet and Shoulders
Mash Lat on Roller
Roll Posterior

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