Mobilize, then:
Mobility & Activation
400 Meter Easy Run
Followed by …
Alternating Reverse Lunge x 8-10 reps
Alternating Lateral Lunge x 8-10 reps
Perfect Stretch x 4-5 reps
and finish with …
Floor Slides x 5-8 reps
200 Meter Medium Pace Run
30 Plank Shoulder Taps as fast as possible
A.
One set of:
Back-To-Wall Handstand Hold x 45-60 seconds
Rest 60 seconds, then. . .
Four sets of:
Handstand Walk x 10-25′ OR 2 Wall Climbs
Rest 60 seconds, then. . .
Every minute, on the minute, for 3 minutes (3 sets) of:
Back-To-Wall Handstand Marching OR Wall-Facing Handstand Marching x 30 seconds max reps
Followed by. . .
One set of:
Nose-To-Wall Handstand Hold x 60 seconds
B.
Back Squat
*Set 1: 8 reps @ 65% of 1-RM
*Set 2: 6 reps @ 75%
*Set 3: 4 rep @ 85%
*Set 4: 2 reps @ 90%
Rest 2 minutes between sets
C.
Please complete at Zone 2 pace (60-70% of max HR):
Four rounds of:
BikeErg or Row x 20 calories
Waiters Carry x 100 feet (50′ feet per arm)
Assault Bike or Ski Erg x 20 calories
Front Rack Carry x 50 feet
Row or Assault Bike x 20 calories
Farmer Carry x 100 feet
Weight is up to the athlete