Warm-up:
Individual…
Foam Roll Quads and Glutes
Couch Stretch
Group….
Run 400 Meters or Row 500 Meters @ easy pace
Two sets of:
10 Air Squats
10 Ring Rows
20 Mountain Climbers
Then…
Strength and Skill:
Every two minutes, for 6 minutes (3 sets):
Dumbbell Walking Lunge x 20 steps @ controlled tempo
Go heavy the final steps should not be performed without struggle.
Fitness:
Complete as many rounds and reps as possible in 5 minutes of:
20 Mountain Climbers
10 Air Squats
Rest 60 seconds, and then…
Complete as many rounds and reps as possible in 5 minutes of:
5 Dumbbell Man-Makers (Push up, Row, Push up, Row, thruster)
10 Jumping Lunges
Rest 60 seconds, and then…
Complete as many rounds and reps as possible in 5 minutes of:
10 V-Ups or Abmat Situps
10 Push-Ups
Performance:
Complete as many rounds and reps as possible in 5 minutes of:
20 Double-Unders
10 Air Squats
Rest 1 minute
Complete as many rounds and reps as possible in 5 minutes of:
5 Dumbbell Man-Makers (Push up, Row, Push up, Row, thruster)
10 Box Jumps (24″/20″)
Rest 1 minute
Complete as many rounds and reps as possible in 5 minutes of:
5 Toes to Bar
10 Push-Ups
Mobility:
Pigeon Stretch
Upward Dog and Downward Dog
Roll Posterior
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