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Row, Bike, Run 3xs:
–:50sec Easy
–:10sec Hard
Dynamic Warm-Up 1x:
–10 Forward Arm Circles
–10 Backwards Arm Circles
–10 Big Forward Arm Circles
–10 Big Backwards Arm Circles
–10ea Wrist Circles
–10 Sumo Inchworm
–10 Alt. Pigeon Stretch
–10ea Kneeling Shoulder Taps
–5-10ea Prone Lying Leg Crossover
SPECIFIC WARM UP 15-25minutes
General Medball Warm Up:
–10 Medball Deadlift
–10 Deadlift & Shrug
–10 Medball Squats
–5 Shrug and Pull Under
–5 Medball Clean (on coach’s call)
Workout Prime/ Teaching & Prep 1x:
–5 Ring Push Ups or 5 Push-Ups
–5 Hanging Knee Raise
–3 Strict toes to bar or 3 Strict toes as close to the bar as possible
–5 Wall Squat
–10 Alt. Plank Shoulder Taps
–5ea Empty Barbell Split Stance Good Morning
–6 Alt. Walking Lunges or Lunges in place
–5 Ring Row
–5 Empty Barbell Kang Squat
Flow Workout:
Row 1k
30 Medball Clean (20/14)
20 Ring Push Up
10 Strict Toes To Bar
Bike 60/50 Cal
30 Wall Squat
20 Plank Shoulder Tap
10 Split Stance Good Morning/Side (95/65)
Jog 800 meters
30 Walking Lunge Steps
20 Ring Row
10 Kang Squat (95/65)
-Complete at RPE of 6 out of 10 (60% effort)
Flow Workout Scaled Version:
Row 700 meters
20 Medball Clean (14/10)
10 Ring Push Up from Knees
10 Dragonfly
Bike 45/35 Cal
20 Wall Squat
16 Plank Shoulder Tap
10 Split Stance Good Morning/Side (45/35)
Jog 600 meters
30 Walking Lunge Steps
10 Ring Row
10 Kang Squat (45/35)
-Complete at RPE of 6 out of 10 (60% effort)
Flow Workout Minimal Gear Version:
Jog 800 meters
30 Medball Clean (20/14)
20 Push Up
10 Strict Toes To Bar
Jog 800 meters
30 Wall Squat
20 Plank Shoulder Tap
10 Goblet Split Stance Good Morning/Side (53/35)
Jog 800 meters
30 Walking Lunge Steps
10 Strict Pull Up
10 Goblet Kang Squat (53/35)
-Complete at RPE of 6 out of 10 (60% effort)
Flow Workout Bodyweight Version:
Jog 800 meters
30 Squat Jumps
20 Push Up
10 V-Up
Jog 800 meters
30 Wall Squat
20 Plank Shoulder Tap
10ea Prisoner Split Stance Good Morning
Jog 800 meters
30 Walking Lunge Steps
10 Plank Walk Out
10 Prisoner Kang Squat
-Complete at RPE of 6 out of 10 (60% effort)
Foam Roll 1x:
–1min each side Foam Roll Quads
–1min each side Foam Roll IT Bands
–:90sec Foam Roll T-Spine
–1min each side Foam Roll Lats
*Pick only 2-3 if you are limited for time.
