Warm-up:
Individual…
Row or Bike
Crossover Symmetry
10 Banded Good Mornings
Group….
200m Jog
10 Dislocates
10 Leg Swings
10 Good Mornings
10 Yoga Push Ups
Butt Kickers Down
Bunny Hops back
Banded Partner runs (down and back 3x)
Review workout and setup
Fitness:
Every 8 minutes, for 32 minutes (4 sets) for times:
Row 500 Meters
10 Burpees
10 Jumping Lunges
Run 400 Meters
Modify the workout appropriately such that you get at least 90 seconds to 2 minutes of rest between sets. The intent is smooth pacing and four sets that are very similar in time. If you are running over the 7-minute mark, scale back accordingly.
Track working time.
Performance:
Every 8 minutes, for 32minutes (4 sets) for times:
Row 500 Meters
15 Burpee Box Jump-Overs (24″/20″)
Run 400 Meters
Modify the workout appropriately such that you get at least 90 seconds to 2 minutes of rest between sets. The intent is smooth pacing and four sets that are very similar in time. If you are running over the 7-minute mark, scale back accordingly.
Mobility:
LAX to Plantar Fascia
Roll Posterior
Mash Quads
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