1.] General Warm Up
[500m] C2 Rower
1 Round of
[10] Walking Quad Stretch
[10] Walking Knee Hugs
[10] Walking Figure 4 Stretch
[10] Spiderman Crawl Stretch
[10] Inch Worm w/ Upward & Downward Dog
1 round of Agility Ladder drills:
[10] 2 Per Box (fwd/bck)
[10] Lateral 2 Per Box (right/left)
[10] Diagonal 2 Per Box (fwd/bck)
2.] Technique Warm Up
1 Round of:
Clean Warm Up
3.] Strength/Power
3-3-3-3-3-3 Reps of:
Hang Power Cleans
[10] Slam Balls
4.] Work Capacity
For Time:
[1/2 mile] Run
[50] Pull Ups
[75] Push Ups
[100] Squats
[1/2 mile] Run
5.] Finisher
Double Tabata Interval of:
KB Pullover Knees to Chest
KB Bottoms Up Plank
-With a running clock perform max reps of PKTC in 20 sec, rest 10 sec, hold BUP for 20 sec, rest 10 sec then repeat. Perform 8 intervals of each movement for a total time of 8 minutes.
5.] Cool-down
5-10 minutes of:
Static Stretching
