Warm-up
200m Jog
Line Drills-
Toe Walk Down
Hell Walks Back
High Knees Down
Bear Crawl Back
20 Arm Circles
Downward Dog
10 Scorpions
5 Push Ups
30 Sec Plank
5 Push ups
10 Hollow rocks
5 Supinated Strict Pullups
Strength and Skill
Complete 4 sets of….
Kneeling Bicep Curl and Press x 6 reps per side
Rest 60 Sec
L-Sit on the Rings or Hollow Hold – 45 sec
Rest 60 Sec
Take 14 minutes to complete.
FITNESS 200804
Four rounds for time of:
400 Meter Run
10 Single-Arm Dumbbell Push Press* (left side)
10 Single-Arm Dumbbell Push Press* (right side)
15 Push-Ups
*For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position.
PERFORMANCE 200804
Four rounds for time of:
400 Meter Run
10 Single-Arm Dumbbell Push Press* (left side – 50/35 lbs)
10 Single-Arm Dumbbell Push Press* (right side – 50/35 lbs)
15 Push-Ups
*For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position.
Time cap of 17 minutes.
Active Warm up at home
When the clock starts, perform…
Every minute, on the minute, for 15 minutes (5 sets) of:
Minute 1: 60 Seconds of Alternating Cossack Squat
Minute 2: 45-Second Knee Plank Hold
Minute 3: 16 Slow Mountain Climbers – hold each position for one second
Run and Jump
When the clock reaches 20:00, perform…
Against a 2-minute running clock…
25/18 Calorie Assault Bike OR Row OR 300 Meter Run
Max Reps of Jumping Air Squats
Rest for 60 seconds and repeat for a total of FOUR sets.
Mobility
Banded Lats and Shoulders
Roll Posterior and Calves
LAX to pecs and shoulders
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