Menu
GENERAL WARM UP 5-15minutes
1x:
–200m Jog
1x:
–5ea Samson Lunge
–5-10 Bootstrapper
–8 Goblet Squat
–4ea Goblet Reverse Lunge
–30 High Knees + Jog Out
–30 Buttkickers + Jog Out
1x:
–5ea Kneeling Shoulder Taps
–:30sec Childs Pose
–8 Goblet Squat
–4ea Goblet Reverse Lunge
–30 High Knees + Jog Out
–30 Buttkickers + Jog Out
SPECIFIC WARM UP 15-25minutes
Specific Pull Up/ BB Thruster Warm Up 1x:
–2xs 3 Kip Swing + 1-2 Pull Ups
–5-10 Front Squat
–5-10 Push Press
10 Rounds each for time:
5 Thrusters, 115#
10 Pull-ups
100m Sprint
Rest 1-Minute
In honor of U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, was killed on July 29th, 2010
To learn more about Holbrook click here
PERF:(115/80)
FIT: (85/55)
125 row/ 7 cal bike
45-60minutes
Tabata This:
4 Rounds of :20 sec of work and :10 sec of rest
–Bird Dog (right)
–Bird Dog (left)
–Barbell Hold Overhead
