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2xs:
200m Run or Row
6 Ring Row
6 T-Push Up
6 Tempo Wall Squats (:03sec Down & Up)
6 Kip Swing
General Barbell Warm Up 1x:
10 RDL
10 Bent Over Row
5 Muscle Clean
5 Power Clean
Workout Prime 1x:
1 Round of “Cindy”
3 Power Clean (light weight)
3 Burpee T2B
3 Power Clean (workout weight)
Intervals!!
0-10 min: Run 1200 meters + Max Rounds of “Cindy” (5 pull up, 10 push up, 15 squats)
10-20 min: Run 1200 meters + Max Rep Power Clean (185/125)
20-30 min: Run 1200 meters + Max Rep Burpee T2B
Notes: Goal is to hold 7:00 minutes or under for each interval run. If you can’t, shorten the distance.
0-10 min: Run 800 meters + Max Rounds of “Cindy” (3 jumping pull up, 6 push up on knees, 9 squats)
10-20 min: Run 800 meters + Max Rep Power Clean (115/75)
20-30 min: Run 800 meters + Max Rep Burpee Hanging Knee Raise
Notes: Goal is to hold 7:00 minutes or under for each interval run. If you can’t, shorten the distance.
Childs Pose:
1-2min
Thread the Kneedle:
1-2min each side
