GENERAL WARM-UP (MIN 0-5)
25ft Line Drills…
Toe Walk
Heel Walk
High Kicks
Alt. Hip Openers (hug knee into chest and open out wide)
Bear Crawl
Quad Crawl
AC Skip
Into…
SPECIFIC WARM-UP (5-15)
1 ROUND
200m Run
12 Alt. 90-90 Hip Rotations
12 Alt. Bird Dogs
12 Alt. Deadbugs
Into…
1 ROUND
200m Run
12 Alt. Lunge-Lunge-Squat
12/12 Single Leg Glute Bridge-Ups
12 Sit-Ups
Into…
1 ROUND
400m Run (time trial!)
12 Alt. Curtsy Lunges
12 Calf Raises + 12 Tib Raises
12 Weighted Sit-Ups
EMOM x 16 MINUTES
MIN 1&2 – 400m Run
MIN 3 – 1:00 Max Weighted Sit-Ups*
MIN 4 – Rest
*Hold DB across chest. GHD Sit-Ups Optional.
(Score is Total Sit-Ups)
EMOM x 16 MINUTES
MIN 1&2 – 300m Run
MIN 3 – 1:00 Max Weighted Sit-Ups*
MIN 4 – Rest
*Hold DB across chest.
(Score is Total Sit-Ups)
10 Alt. Lunges
10 DB Slides
*P1 will complete a 50m DB Suitcase Carry (Athlete Choice) while P2 AMRAPs the 10 Lunges + 10 DB Slides. Once P1 is back partners will switch and P1 will pick up where P2 left off.
(Score is Rounds + Reps)