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GENERAL WARM UP 5-15minutes
Equipment needed:
–Bike, Rower
–Dumbbell of moderate to light load.
–Barbell.
–Squat Racks.
1 Round:
–1min Row, Bike
–5ea Spiderman Lunge + Rotation
–50ft Single Arm Overhead Carry or :20sec Hold (L)
–6 Single Arm Strict Press (L)
–50ft Single Arm Overhead Carry or :20sec Hold (R)
–6 Single Arm Strict Press (R)
–10 Alternating Cossack Squat
1 Round:
–1min Row, Bike
–50ft Single Arm Overhead Carry (L)
–6 Single Arm Strict Press (L)
–50ft Single Arm Overhead Carry (R)
–6 Single Arm Strict Press (R)
–10 Alternating Cossack Squat
Specific Warm Up 15-30minutes
Turkish Sit-Up Specific Warm Up 1x:
–3 Turkish Sit-Up Right Side
–3 Turkish Sit-Up Left Side
For Quality:
4 Rounds
10 Turkish Sit Up (53/35) (right)
5 Front Squat (65%)
500 Meter Row
10 Turkish Sit Up (53/35) (left)
5 Back Squat (65%)
Low Impact/Neutral For Quality:
4 Rounds
10 Turkish Sit Up (35/26 (right)
5 Goblet Squat (moderate to heavy)
500 Meter Row
10 Turkish Sit Up (35/26) (left)
5 Back Squat (55%)
Recovery/Downshift For Quality:
4 Rounds
10 Paloff Press (right)
:45 sec Wall Sit
1,000 Meter Bike Erg
10 Paloff Press (left)
5 Tempo Squat (:03 sec down and :03 sec up RPE 6/10)
Accumulate the following:
200 Seated Banded Leg Curl
200 Seated Calf Raise
