Mobility & Activation
Banded Scarecrow
followed by…
200 Meter Run @ easy pace
30 Seconds of Scap Push-Ups
200 Meter Run @ easy pace
30 Seconds of Wall Walks
200 Meter Run @ easy pace
30 Seconds of Push-Ups
Two sets of:
Hollow Body Swings x 10 reps
Single Arm Circles x 10 forward/backward
Ring-Rows x 10 reps
Warm-Up Primer
Three rounds at 70-80% effort of:
10/7 Calorie Bike OR 200 Meter Jog
5 Wall Slides
10 Ring-Rows
15 Air Squats (make them jumping if you’d like)
20 Band Pull Aparts (palms facing up)
A.
Three sets of:
Dumbbell Bench Press x 5 reps @ 21X1
Rest 20 seconds
Tempo Push-Ups x 10 reps @ 1111
Rest 20 seconds
Banded Triceps Pushdowns x 20 reps @ 10X0
Rest 2-3 minutes
B.
Every minute, on the minute, for 30 minutes (6 sets):
Station 1 – 100 Meter Farmer’s Carry or Sandbag Bear-Hug Carry
Station 2 – 24 Jumping Lunges (if balance is an issue then do 12 Weighted Alt. Reverse Lungrs)
Station 3 – 20 Single-Arm Kettlebell Push Presses (10 each side)
Station 4 – 20 Goblet Squats
Station 5 – 40 Double-Unders
General Notes:
You should be able to complete each station in 45-50 seconds. Please adjust the repetitions or distances to ensure that you’re falling under or within that range. Weight is up to the athlete!
Optional Additional Work Sessions
*Please only perform as much of the additional work as you can recover from successfully before your next training session.
Rowing Endurance Option
Every 3 minutes, for 36 minutes (12 sets) for times:
Row 250 Meters
Try to maintain consistent pacing across all sets, but if you feel good after the fourth set, pick up your pace and see if you can hold it for the remainder of the sets. These should be challenging…don’t be afraid to push the pace!