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GENERAL WARM UP 5-15minutes
Trail Run 1x:
-400m Jog
*Trail run has your athletes running in a single file line. Athletes will slowly start running and the athlete from the back will run to the front. The now athlete from the back will also run to the front and athletes will continue this sequence until they complete the 400m. It’s important that athletes work together here and don’t run too fast so that everyone in the group can keep up!
2 Rounds:
–5ea Spiderman + Rotation
–10 Barbell Good Morning
–10 Alt. Back Rack Lunges
–5 Barbell Jump Squats
SPECIFIC WARM UP 15-30minutes
Pull Up Warm-Up 1x:
–10 Scap Pull Up
–:15sec Hollow Hold
–:15sec Arch Hold
–8 Kip Swing
–:15sec Hollow Hold
–:15sec Arch Hold
–3 Kip Swing + 1-2 Pull-Ups
–:15sec Hollow Hold
–:15sec Arch Hold
–3-4 Pull-Ups
10 x 2 on the minute
50% of your 1RM
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
3 Rounds For Time Scaled Version:
Run 300 meters
15 Swings (35/26)
12 Jumping Pull Up
3 Rounds For Time Minimal Gear Version:
Run 400 meters
21 Kettlebell or Dumbbell Swing (53/35)
12 Pull Up or Dual Dumbbell Row
3 Rounds For Time Bodyweight Version:
Run 400 meters
21 Burpees
12 V-Ups
3-way Shoulder Stretch 3xs:
–:20sec ea. position
