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GENERAL WARM UP 5-15minutes
1x:
-1min Single Unders
-10ea Lying Leg Swing
-5ea Lying Leg Crossover
-5ea Alt. Single Leg Box Step Up
-5 Hand Release Push Up
-5 Wall Squat
-3 Kip Swing + 1-2 Pull Ups or Jumping Pull Up
1x:
-1min Single Unders
-10ea Hamstring Sweep
-5 Box Jumps (step down)
-5 Box Handstand Push Up
-5 Wall Squats
-3 Kip Swing + 1-2 Pull Ups Jumping Pull Up
SPECIFIC WARM UP 15-25minutes
Run through each movement.
Deadlift Build Up Sets
10 Handstand Push-ups
15 Deadlifts, 250#
25 Box Jumps, 30″
50 Pull-ups
100 Wall-Ball Shots, 20#
200 Double-Unders
400m Run with a 45# Plate
In honor of Lieutenant Andrew Richard Nuttall, 30, stationed in Edmonton, AB died on December 23, 2009.
To learn more about Nutts click here
250#/175#
30″/30″
20#/14#
45#/45#
NUTTS FITNESS Version For Time:
-10 Pike Push Up
-15 Deadlifts (185/125)
-25 Box Jumps OR Box Step Up (24/20)
-35 Ring Row
-60 Wall Balls (14/10)
-200 Singles
-Plate Run (25/15)
Goal: Sub 25 min
Post Work 3xs:
-:20sec ea. 3-Way Hip Stretch
