Warm-up:
Individual…
Row 500m
15 Hollow Rocks
10 Yoga Push ups
Group…
10 Matrix Turns each way
20 Good Mornings
Samson Lunges Down
Zombie walks Back
Strength and Skill:
Four sets of:
Split Stance Romanian Deadlift x 6-8 reps each leg @ 4 sec descend
Rest 60 seconds
L-Sit x 60 seconds
(if you cannot hold for 60 seconds unbroken, accumulate the time in as few sets as possible)
Rest 60 seconds
Fitness:
Five sets for max calories of:
45 seconds of Assault Bike
Rest 75 seconds
Performance:
Five sets of:
15 Russian Kettlebell Swings
10 Box Jumps or Step-Ups
Rest 60 seconds between sets
Swing a “heavy” kettlebell, and jump to a “tall” box. Challenge yourself. These are designed to be short, intense intervals without rest while working.
**Score is total time including rest.
Mobility:
LAX to glutes
Couch Stretch
Cobra Stretch