No tags yet.
GENERAL WARM-UP
1) 400m Run or 500m Row
2) Foam Roll (10 passes per area)
3) Forward & Lateral Leg Swings (10-15 reps each)
4) PVC Pipe Arm Rotations or Arm Circles (10-15 reps)
5) Walk Out Stretch Series
ACTIVATION WARM-UP
1) Wall bugs or Bird Dogs, 5 reps R/L x 3 sets
2) Side Plank Variation (dealer’s choice; 30s hold R/L – 2X’s)
3) T-Spine Superman’s, 10s hold x 3 sets
4) Glute Bridge w/5s Hold at Top, 5 reps x 3 sets
5) Single Leg RDLs, 5 reps R/L x 3 sets
STRENGTH/SKILL (Based on the equipment you have available, choose either the Strength OR Skill programmed below)
STRENGTH: BH Push Press, 5 x 5 sets @ 70-75%
SKILL: Seated Double or Single DB/KB OH Press or HSPU/Wall Walks
- Accumulate as many reps as possible within 8-minutes
- Alternate between 30s of Work/30s Rest
WOD 1: Perform 10 rounds of the following (20-minutes total):
30s Row for ME calorie
30s REST
30s Strict HSPU, ME reps (Scaling Kipping HSPU, Wall Walks or DB/KB Seated Strict Press)
30s REST
WOD 2 (no equipment): Perform 10 rounds of the following (20-minutes total):
30s Sprint/Run (ME distance)
30s REST
30s Push-Ups, ME reps
30s REST
COOL DOWN
1) 200m Recovery Walk
2) V Stretch (2-3 minutes relaxed hold)
3) Extra Core: Copenhagen Side Plank or Star Fish Side Plank, 20s On/10s Off – 8X’s
4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)
