1.] General Warm Up
[400m] Run
1 Round of
[10] Walking Samson Stretch (fwd)
[10] Walking Lunges (bck)
[10] Walking Straddle Stretch (rt)
[10] Walking Straddle Stretch (lt)
[10] Beast Crawl w/ Loaded Beast Stretch (every 4 steps)
[10] Crab Walk w/ Table Top Stretch (every 4 steps)
1 Round of Sprint Drills:
[20yds] Double Tap Butt Kicks (fwd/bck)
[20yds] Double Tap High Knees (fwd/bck)
[20yds] Butt Kicks
[20yds] High Knees
2.] Technique Warm Up
1 Round of:
3.] Strength/Power
5 Rounds of:
[5] Front Squats
[10] High Knee Bounds
-Perform bounds immediately after completing FS’s, rest as needed b/w rounds.
4.] Work Capacity
20, 16, 12 Reps for Time of:
Power Cleans
Ring Dips
5.] Finisher
2-3 Rounds of:
[20] Good Mornings
[20] Hollow Alternating Leg Raises
[20] Side Plank Knee Raises (10 per side)
-Rest no more than 30 sec b/w rounds.
5.] Cool-downÂ
5-10 minutes of:
Static Stretching
