Mobility & Activation
200 Meter Walk Nasal Breathing Only
Banded Perfect Stretch x 60 seconds per side
Squat Rocks x 60 seconds
200 Meter Run Nasal Breathing Only
For more information on nasal breathing, watch this video:
Why Nasal Breathing
Warm-Up
90 Seconds Reverse Sled Drag (light, step with intention)
10 Unweighted Russian Step-Ups per side
90 Seconds Reverse Sled Drag
20 Unweighted Reverse Lunges
A.
Every minute, on the minute, for 15 minutes (3 sets of each):
Station 1 – Weighted Box Step-Ups (Left Leg) x 8 reps @ 2111
Station 2 – Weighted Box Step-Ups (Right Leg) x 8 reps @ 2111
Station 3 – Candlestick Roll to Stand x 6-8 reps
Station 4 – Tall Ball Slam x 30 seconds
Station 5 – Seated Piked Double Leg Lifts x 20 reps
B.
Every 4 minutes, for 24 minutes (6 sets) for times:
200/150 Meter Row
50-Foot Double Kettlebell Front-Racked Walking Lunges
35-54: 50/35 lbs
55+: 35/20 lbs
C.
Three sets of:
20 Weighted Crunches
20 Weighted Alternating Leg V-Ups
10-15 Strict Leg Raises
Rest 60 seconds
Transition Week Note:
We don’t want your lower body feeling left out since yesterday was predominantly upper body! If you don’t have a sled for the warm-up then do 2 minutes of backward walking. The standard height for the box step up is 24/20″” but reduce the height if needed to get optimal drive out of the working leg. Then you’ve got six sets of a short row that can be done as a sprint, into walking lunges. You’ll finish with a core burner.
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.
Bike Option
Every 12 minutes, for 36 minutes (3 sets):
Two rounds of:
20/15 Calorie Assault Bike or 18/13 Calorie Echo Bike
30 Air Squats
400 Meter Run or 1000 Meter Standing Bike Erg
*After two rounds ride the stationary bike at a moderate pace to allow recovery before the next set