Mobility
Banded Hamstring Floss x 60 seconds per side
T-Spine Opener x 1-2 minutes
Activation
5-7 Windmills per side (light)
20 DeadBugs
20 Skydivers
Warm-Up
Three rounds of:
10-15 Single Leg Reverse Hypers (each leg)
*If you do not have access to a reverse hyper, perform single leg hip bridges.
100 Foot Farmer Carry
10 Double Kettlebell Deadlifts
A.
Four sets of:
Deadlift x 1 rep @ 90%
Rest 2 minutes
B.
Five sets for times of:
8 Burpee Box Jump Overs (24/20″)
10 Alternating Dumbbell Snatches
12 Toes to Bar
Rest 90 seconds between rounds or alternate 1:1 with a partner.
35-54: 50/35 lbs
55+:
35/20 lbs; Step-Ups okay
Scaling Options for Toes-to-Bar (choose one of the following):
Knees to Chest
Knees to Elbows
V-Ups
C.
Accumulate the following reps…
50 GHD Back Extensions
50 Banded Glute Bridge
Athlete Notes:
Full send sprintervals on the menu for today. How quickly can you burpee, dumbbell snatch, and then hang on for the toes to bar? This is going to get a little grippy in later rounds, so go fast before that fatigue sets in. All we want you to do is shut your brain off and GO today. I don’t care if you hit your redline and crash and burn … welll, maybe I do care a bit so try to dial it in before you reach that point! But the goal for today is to sprint and what helps with that is to just turn off your mind and move.
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.
Run Option
Every 10 minutes, for 30 minutes (3 sets) of:
1200 Meter Run @ 90% Effort of 1-Mile PR Pace
Walk the remainder of the interval