Dynamic Mobility, Activation and Warm-Up
Spend 5-10 minutes warming up the ankles with any of these drills.
And then …
Two sets of:
250 Meter Row
Hawaiian Squats x 5 reps per leg
Box Step Ups x 10 reps
Burpees x 5 reps
A.
Take 10-15 minutes to work on pistols. Please do not accumulate more then 40 reps of pistols while practicing. Please choose one or two of the following drills to help practice your pistols:
Pistol Progression: Banded Pistols
Pistol Talk: What About My Top Leg
Pistol Progression: The Box Step-Up
Pistol Progression: Create A Target
B.
35-54:
Every minute, on the minute, for 15 minutes:
Station 1 – 12/10 Calorie Row
Station 2 – 8 Burpees over the Erg
Station 3 – 6 Toes-to-Bar
Rest until 20:00, and then …
For time:
50 Calorie Row
40 Burpees over the Erg
30 Toes-to-Bar
55+:
Every minute, on the minute, for 15 minutes:
Station 1 – 10/8 Calorie Row
Station 2 – 7 Burpees over the Erg
Station 3 – 5 Toes-to-Bar
Rest until 20:00, and then …
For time:
40 Calorie Row
30 Burpees over the Erg
20 Toes-to-Bar
C.
Three sets of:
GHD Sit-Ups x 10-12 reps
Rest 30 seconds
Stretch of Athletes Choice x 45-60 seconds
Rest 30 seconds