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.
Spend 10-15 minutes practicing your handstand walking, utilizing any of the drills below:
Back-To-Wall Handstand Marching
Handstand Marching
Handstand Marching on Box
Wall-Facing Handstand Marching
Single Leg Thigh Taps
Single Leg Thigh Taps on Box
Wall Climb + Walk Away and Back
B.
Every minute, on the minute, for 5 minutes:
6-10 Pull Ups Practice (kipping or butterfly or one of the drills below)
Baby Butterfly Pull-Ups
Half Pull-Up
followed by…
Every minute, for 12 minutes ( 4 sets) of:
Station 1: 1 Cast Swing + 3-4 Large Ring Swings
Station 2: 1-2 Rope Climbs or 3-6 Mountain Climber Pull-Ups
Station 3: 8-12 Toes to Bar
These are all opportunities to work on efficiency. Pick a number that allows you to relax and work on moving better for future workouts
C.
Every 4 minutes, for 32 minutes (4 sets of):
Station 1 – 400 Meter Run or 500 Meter Row + 25 Russian Kettlebell Swings + 5 Burpees to a Pull-Up Bar
Station 2 – 20/15 Calorie Assault Bike + 100 Foot Farmer Carry + 20/15 Calorie Assault Bike
35-54: 24/16 kg
55+: 16/12 kg
D.
Three sets of:
Glute Ham Raises x 5-7 reps @ 3011 (if you need assistance, try this)
Rest as needed
Three sets of:
Single Leg Glute Bridge x 15 reps each leg
Rest as needed
Supinated Grip Band Pull Aparts x 25-30 reps
Rest as needed
Athlete Notes:
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
30 Minute Run at Zone 2 pace (keep your heart rate between 60-70% of your maximal heart rate)