Wall Slides x 8-10 reps
Dislocates x 8-10 reps
Reverse Lunges x 8-10 steps

Followed by…

Air Squats x 8-10 reps
Scorpions x 8-10 reps
Alternating Lateral Lunges x 8-10 steps

Followed by…

Banded Lat Pull-Downs x 8-10 reps
Scap Pullups x 8-10 reps
Alternating Bowler Lunges x 8-10 steps

Followed by…

Two Sets:
5-Pull Row Sprint Start (3/4, Half, 3/4, Full, Full) on Rower or Bike
5 Strokes at your projected pace for “Jackie”. Focus on calm breathing.
Quick Release
Burpees x 5

Rest 30-60 seconds

If needed- can start with a staggered start of 5 minutes delayed for heat 2 on the rowers/bikes

FITNESS 200826

40/35 Cal on the Bike
20 Burpees over the bar
40 Thrusters (45/35#)

Time cap of 12 minutes.


For time:
• 1000m row
• 50 Thruster 45/35#
• 30 Pull-ups

Skill Practice

After recovering from the workout….

take 8-10 minutes to practice some skills.

At Home Warm-up

When the clock starts, perform…

Two sets of:
50-Foot Out and Back Jog
25-Foot Bunny Hops
25-Foot Backwards Bunny Hops
50-Foot Out and Back Jog
20 Elbow Jacks
50-Foot Out and Back Jog
30-60 Second Handstand Hold

Rest 60 Seconds

AMRAP 15 – Run Jump Abs and Press

When the running clock reaches 15:00, perform the following…

Complete as many rounds and reps as possible in 15 minutes of:
150-Foot Out and Back*
50 Double-Unders
15 Toes to Bar OR 20 Alternating Leg V-Ups or Situps
10 Alternating Arm Dumbbell Push Press

*For the out and backs you will set cones at the 0 foot, 25 foot, and 50 foot increments. Starting at the 0 foot cone you will run to the 25 foot cone and back, then to the 50 foot cone and back; thus equaling 150 feet.


LAX to Feet
Roll Posterior
Mash Lats on Roller

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