Warm-up
200m Jog
Coaches Choice to prep for the workout….
FITNESS 201001
Complete as many rounds and reps as possible in 15 minutes of:
400 Meter Run
20 Wall Ball Shots
Rest 5 minutes, and when the running clock reaches 20:00…
Complete as many rounds and reps as possible in 15 minutes of:
500 Meter Row
20 Alternating Cossack Squats with Kettlebell Goblet Hold
20 Single-Arm Kettlebell Presses (10 each arm)
PERFORMANCE 201001
Complete as many rounds and reps as possible in 15 minutes of:
500 Meter Row
50 Double-Unders
10 Strict Handstand Push-Ups
Rest 5 minutes, and when the running clock reaches 20:00…
Complete as many rounds and reps as possible in 15 minutes of:
400 Meter Run
20 Wall Ball Shots (20/14 lbs)
At Home Strength
When the clock starts, perform…
Four rounds, not for time, of:
30 Second Squat Hold
10 Standing Ground to Sky Touches
10 Cossack Squats
5 Inch Worms
immediately followed by…
Four rounds, not for time, of:
10 High Knees
10 Squat Tuck Jumps
10 Alternating Object Taps in Front Leaning Rest
50-30-20 Squat and Clean
When the running clock reaches 20:00, perform the following…
Complete reps of 50, 30 and 20 each of:
Goblet Squat
Single-Arm Dumbbell Clean (Alternate arms every 5 reps)
Time Cap = 15 Minutes
Mobility
LAX to Feet and Shoulders and Traps
Roll Posterior
Pigeon Stretch
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