Dynamic Stretches
Reverse Alternating Lunge x 6 steps
Alternating Side Lunge x 6 reps
Spider Crawl x 6 reps
complete:
Banded Monster Walks x 20 reps fwd/backward
Banded Lateral Walks x 20 reps each direction
Four sets of:
Jump Rope x 20 seconds
Rest x 10 seconds
and then …
Four sets of:
Goblet Squats x 20 seconds
Rest x 10 seconds
and then
Side Plank Hold x 45 seconds each side
A.
Every 2:30, for 15 minutes (6 sets):
Front Squat x 3 reps
*Sets 1-3 @ 80%
*Sets 4-6 @ 85%
B.
In 20 minutes, build to a 1-RM Clean & Jerk
C.
Complete as many reps of Wall Ball Shots as possible in 5 minutes of:
Row 1000 Meters
Wall Ball Shots x Max reps
Rest 5 minutes, and then when the clock hits 10:00, perform the following…
Complete as many reps of Toes to Bar as possible in 5 minutes of:
Row 1000 Meters
Toes to Bar x Max Reps
Rest 5 minutes, and then when the clock hits 20:00, perform the following…
Complete as many reps of Handstand Push-Ups as possible in 5 minutes of:
Row 1000 Meters
Strict Handstand Push-Ups x Max Reps