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Athlete Chooses 1:
–400m Jog
–500m Row
–1.2k Bike
1 Round:
–10 Sumo Inchworm
–5 Bomber
–:20sec Dead Hang
–:30sec Plank Ups
Athlete Chooses 1:
–200m Jog
–250m Row
–.6k Bike
1 Round:
–5-10 Inchworm + Push Up
–10 Alt. T-Push Up
–10 Alt. Hip Touches
–10 Alt. Wall Plank
SPECIFIC WARM UP 15-25minutes
General KB or DB Warm-Up 1x:
–10 Double DB Deadlift
–10 Double DB Swing
–5ea Single Arm DB Clean
–5ea Single Arm DB Push Press
Specific DB Warm-Up 1x:
–8 Double DB Clean
–6 Double DB Push Press
–4 Double DB Clean & Jerk
For Quality
800 meter run w/medball OR weight vest
then…
3 Rounds
–15 Double DB Deadlift
–15 Double DB Shoulder to Overhead
–15 Double DB Clean and Jerk
then….
800 meter run w/ medball or weight vest
Post Work 2xs:
–10 Cat Cow (slow)
–10ea Thoracic Rotation
