Mobility & Prehab
Spend 5 minutes rolling out any hot spots and then …
One-two sets:
Alternating Single Leg Banded Knee Tucks x 30 seconds
Banded Forward Monster Walk x 30 seconds
Banded Backward Monster Walk x 30 seconds
Medball or Unweighted Speed Skater x 30 seconds
Warm-Up
One set of:
500 Meter Row or 1,000 Meter Bike Erg
60 seconds Banded Psoas Marching
and then …
10 Empty Barbell Back Squats
5 Back Squat @ 45% of 1-RM
5 Back Squats @ 55% 1-RM
A.
Four sets of:
Front Leg Elevated Split Squats x 10 reps per leg
Rest 60 seconds
Bent-Over DB Rows x 8-10 reps @ 2111
Rest 60 seconds
B.
Every minute, on the minute, for 20 minutes (5 sets of):
Station 1: 12-16/8-12 Calorie Assault Bike
Station 2: 15-20 Wall Ball Shots
Station 3: 16-20 Alternating Single Arm Dumbbell Hang Clean and Jerks (8-10 per arm)
Station 4: 10-12 Toes to Bar
At the 22:00 mark…
Two rounds for time of:
18/12 Calorie Assault Bike
20 Wall Ball Shots
20 Alternating Single Arm Dumbbell Hang Clean and Jerks
10 Toes to Bar
35-54: 50/35 lbs; 20/14 lbs to 10/9′ target
55+: 35/20 lbs; 14/10 lbs to 9′ target
Athlete Notes:
Enjoy this one today! Flush out the system and make yourself start at the top of the minute. Adjust the cals or reps if you get less than 10 seconds of rest in the first set. Not looking to smash you today, just wanting you to get a good sweat on!
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.
Running Option
Complete at 75-80% of Max Heart Rate:
40-45 Minute Jog