Dynamic Mobility, Activation and Warm-Up
Two sets of:
Hamstring Pulse with a Softball x 30 seconds per side
Foam Roll Lats x 30 seconds per side
and then …
Two sets of:
Thoracic Rotation x 5 per side
Hamstring Curl with Foam Roller x 8-10 reps
and then …
Three sets of:
KB Swings x 15 reps (weight up to athlete but should be fairly light)
DB Overhead Squat x 5 reps (if you can’t do this then do a single arm DB overhead squat x 5 reps per arm)
A.
Every 2 minutes, for 12 minutes (6 sets):
Power Jerk x 2 reps
*Sets 1-2 @ 80%
*Sets 3-4 @ 85%
*Sets 5-6 @ 90%
B.
Four Sets of:
Pause Deadlift x 10 reps @ 65%
Rest as needed
*Pause 2-3 seconds at the knee and then continue to lockout
C.
35-54:
As many rounds and reps in 40 minutes:
400 Meter Run
10 Strict Pull-Ups
25 Calories Assault Bike
40 Air Squats
30 Calorie Row or Ski Erg
55+:
As many rounds and reps in 30 minutes:
400 Meter Run
8 Strict Pull-Ups
20 Calories Assault Bike
30 Air Squats
25 Calorie Row or Ski Erg
Note:
Stay engaged with this workout and use the run as a mental reset. Make your air squats all count by getting full depth and full extension. Move through with deliberation and enjoy this sweaty one!
No Optional Gymnastics Session