Mobility & Activation
Hawaiian Squat x 5 reps per side
followed by …
Prone Plank Shoulder Circles x 10 reps each direction
Plank Shoulder Taps x 20 reps
Single Leg Hip Bridge x 5 reps per leg
Warm-Up Primer
Two rounds of:
30 Double-Unders
50 Foot Bottoms Up Kettlebell Carry (R)
50 Foot Bottoms Up Kettlebell Carry (L)
60 Seconds Handstand Marching (accumulate reps)
A.
Three sets of:
Single Arm Landmine Row x 10-12 reps @3011 each arm
Rest as needed
Single Arm Overhead Carry x 100 Feet each arm
Rest as needed
B.
Every 2 minutes, for 32 minutes (8 sets of):
Station 1 – 10-12 Calorie Row + 6-10 Down Ups
Station 2 – 10-12 Calorie Assault Bike + 100 foot Sandbag Bearhug Carry (weight up to the athlete)
C.
Three sets of:
Bulgarian Split Squat x 8-10 reps @ 2011 each leg
Rest as needed
Athlete Notes:
Wednesday’s during the open are for making sure your body is feeling right going into Friday. We want these to get you really sweaty, but it will all be lower impact movements in order to minimize the risk for soreness and fatigue. These intervals should get you winded but should never leave you feeling like you’re redlining at any point – that’s why we gave you ranges for all of the movements. You should look to finish each interval in around 90 seconds or so.
Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.
Aerobic/Gymnastics Skills Option
Five rounds at Zone 2 pace:
400 Meter Run or 500 Meter Row or 20 Calorie Assault Bike
3 Wall Walks
Focus is on high quality reps