Mobility, Activation & Warm-Up
3 Minutes Assault Bike with Nasal Breathing Only
Followed by…
Static Hang x 60 seconds
Wall Slides x 60 seconds
Hand Plank Shoulder Circles x 10 reps each direction
Followed by…
Two Rounds (ramp up intensity throughout):
5 Calorie Assault/Echo Bike (nasal breathing only)
5 Kick-Up to Handstand
5 Single-Leg Box Step-Ups (R)*
5 Single-Leg Box Step-Ups (L)
*Use as little assistance as possible from trailing leg
A.
Handstand Skill Development
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Kick to Handstand on Wall (with hands turned out) x 5 reps
*Put your feet together before making contact with the wall. Contact the wall as softly as possible.
Interval 2 –Wall-Facing Handstand Marching x 20 reps
Followed by. . .
Every 30 seconds, for 2 minutes (4 sets) of:
Handstand Walk x 5-15′ OR Wall Walk
Followed by. . .
Every minute, on the minute, for 3 minutes (3 sets) of:
Interval 1 – Freestanding Handstand Marching x 30 reps (or 30 seconds max effort)
B.
35-54:
Every minute, on the minute, for 30 minutes (6 sets of):
Station 1 – 10/7 Calorie Assault Bike
Station 2 – 8 Burpee Box Jump Overs (24/20″)
Station 3 – 10 Medball Squat Cleans (20/14 lbs)
Station 4 – Max Calorie Row
Station 5 – Rest
55+:
Every minute, on the minute, for 30 minutes (6 sets of):
Station 1 – 9/6 Calorie Assault Bike
Station 2 – 8 Burpee Box Jump/Step Overs (24/20″)
Station 3 – 8 Medball Squat Cleans (20/14 lbs)
Station 4 – Max Calorie Row
Station 5 – Rest
C.
Three sets of:
Single leg Glute Bridge x 15 reps each leg
Rest as needed
Banded Pull Aparts x 25-30 reps
Rest as needed
Athlete Notes:
Saturday’s are for low impact engine building. We want you to challenge yourself today, but also understand that many of you will be sore from the elevated stress of Friday Night Lights and the Open. Hit this workout hard, get a good sweat, and really use it as a chance to get some good volume accumulation on these movements!
Optional Additional Work Sessions
*Please choose to only perform as much of the additional work as you can recover from successfully before your next training session.
Running Endurance Option
Twenty rounds for completion of:
Run 100 Meters @ 8/10 effort
Walk 100 meters*
*This is your recovery, walk only slow enough to continuously repeat the 100 meter efforts.