Warm-up
2 minutes on the machine or 400m Jog
Calf Stretch on Rig Post or Wall
Couch Stretch or Quad Stretch on each side
15 Waiter Bows
10 Down Ups
10 Scorpions
10 Push ups
10 Kip Swings
10 Scap Pullups
5 Strict Pull ups or 10 Ring Rows
10 Jumping Lunges
10 Squats
FITNESS 200729
Complete as many rounds and reps as possible in 30 minutes of:
400 Meter Run
40/30 Cal on Bike
30 Push-Ups
20 Alternating Reverse Lunges with Farmer’s Carry
10 Strict Pull-Ups
PERFORMANCE 200729
Complete as many rounds and reps as possible in 30 minutes of:
500 Meter Row
400 Meter Run
30 Push-Ups
20 Alternating Reverse Lunges with Farmer’s Carry (24/16 kg)
10 Bar Muscle-Ups
At Home Warm-up
When the clock starts, perform:
Three sets of:
60 seconds of Run/Bike/Row/Swim (If you live near a pool or lake)
60 seconds of Plank Hold from Elbows
30 seconds of Downward Dog Stretch
60 seconds of Deep Lunge Mountain Climbers @ controlled Tempo
30 seconds of Pigeon Stretch
AMRAP 7 Run lift press
When the running clock reaches 15:00, perform the following:
Complete as many rounds and reps as possible in 7 minutes of:
200 Meter Run
15 Dumbbell Deadlifts
10 Strict Handstand Push-ups or L seated presses
AMRAP 7 Swing Push Run
Rest until the running clock reaches 25:00, and then…
Complete as many rounds and reps as possible in 7 minutes of:
20 Russian Kettlebell Swings
15 Push-Ups
100 Meter Run
Bodybuilding EMOM
When the running clock reaches 38:00, perform the following…
Every minute, on the minute, for 12 minutes (4 sets of):
Station 1 – 10-15 Split Stance Romanian Deadlifts (Right Leg Forward)
Station 2 – 10-15 Split Stance Romanian Deadlifts (Left Leg Forward)
Station 3 – 10-15 Bent-Over Rows
Mobility
Mash Lats on Roller
Roll Posterior and Calves
Mash Quads
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