400m Jog
Pigeon Stretch
10 Spiderman Lunges
10 Squats
10 Good Mornings
Calf Stretch on the Rig Post/Wall
Standing Quad Stretch
10 Down/Ups

10 Box Step ups
10 Situps

Review the movements in the bodybuilding/strength portion….

Strength and Skill

Every 90 seconds, for 18 minutes (3 sets):
Station 1 – Single-Leg Squat (“Pistols”) x 6 reps each leg practice controlled OR High Box Single leg step ups
Station 2 –Supine Med Ball Hamstring Curls x 12-15 reps
Station 3 – Hollow Body Hold x 60 seconds
Station 4 – Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 2 sec descend

For the pistols, focus on keeping a tight belly and pull yourself to your bottom position. Use a target or box if needed. You can stand on the box and lower yourself to the floor as another option. For the hollow body, experiment with squeezing your pecs and notice how it strengthens your hold.


For max reps:
4 Minutes of One Dumbbell Burpee Box Step-Overs (50/35 lb DB over 20″ box)

Rest 60 seconds, and then…

For max calories:
4 Minutes of Rowing

*If you did the 1000m row test on Monday, you have the option to do 4 minutes of unbroken plank holds instead. You can rotate between any plank position as you see fit but DO NOT REST! If you need a “break” then hold in a glute bridge until you are able to continue planking.

** You may start on the burpee box over or the row.

At Home Warm-up

When the clock starts, perform…

Three sets of:

60 Second Sampson Pulse per Leg
60 Seconds of Deep Lunge Mountain Climbers @ 1111
60Second Pigeon Pulse per Leg
60 Second Farmer Carry OR Backpack Bear Hug Carry
60 Second Overhead Carry OR 30 Second Single Arm Overhead Carry per Arm
60 Second Plank from Elbows

Every 90 Sec- Squat Pull Push

When the running clock reaches 20:00, perform the following…

Every 90 seconds, for 18 minutes (4 sets of):
Station 1 – 8-12 Tempo Backpack Front Squats @ 2 sec down 2 sec pause in bottom
Station 2 – 8-12 Strict Pull-Ups OR 8-12 Single-Arm Backpack Bent-Over Rows per Arm
Station 3 – 8-12 Backpack Push Press

AMRAP 7 Skate and Burpee

When the running clock reaches 40:00, complete the following…

Complete as many rounds and reps as possible in 7 minutes of:
40 Speed Skaters
10 Lateral Burpees Over a Backpack


Pigeon Stretch Both Sides
Banded Hip Flossing
Roll Posterior
Mash Quads

Read more

Leave a Reply


WordPress Image Lightbox Plugin