Warm-Up | Fitness
One set of:
“General Running Warm-up”
Approximately 50 feet each of:
High Knees
Over-the-fence, forwards
Over-the-fence, backwards
Bunny Hops
Suicides, remain forward facing throughout
Followed by…
One set of:
“Banded Pushing Warm-up”
Pallof hold x 30 seconds per side
Banded Press x 10 reps high, 10 reps chest level, 10 reps towards floor
Banded Tricep Extensions x 10 reps
Lat Press-Down x 10 reps
Then…
A.
Every minute, on the minute, for 16 minutes (4 sets):
Station 1 – Half-Kneeling Landmine Press x 8 reps @ 21X1 (Left)
Station 2 – Half-Kneeling Landmine Press x 8 reps @ 21X1 (Right)
Station 3 – Stationary Dips x Max Reps in 40 seconds
Station 4 – Flutter Kicks x Max Reps in 40 seconds
B.
Every 6 minutes, for 18 minutes (3 sets) for times of:
500 Meter Row
400 Meter Run
25 Push-Ups