1. Movement Prep/Activation
Hinshaw Warm Up (12-15 minutes)
2. Workout Prep
2 sets:
100m Run (Build in pace)
10m Any Object Carry (build in weight)
Freedom (RX’d)
For time:
1600m Run
-At the 12:00 Mark-
50 yard sprint
50 yard Any Object Carry (70/50)
75 yard sprint
75 yard Any Object Carry (70/50)
100 yard sprint
(KG: 32.5/22.5 Object)
Independence
For time:
1200m Run
-At the 12:00 Mark-
50 yard sprint
50 yard Any Object Carry (50/35)
75 yard sprint
75 yard Any Object Carry (50/35)
100 yard sprint
(KG: 22.5/15 Object)
Liberty
For time:
800m Run
-At the 12:00 Mark-
50 yard sprint
50 yard Any Object Carry (light)
75 yard sprint
75 yard Any Object Carry (light)
100 yard sprint
- Target time:
Workout 1: 6-8 minutes
Workout 2: 1:45-2:30 - Time cap:
Workout 1: 10 minutes
Workout 2: 3 minutes
3 rounds:
10 Weighted Hip Thrust @ moderate weight RPE 7
10 Alternating Double DB Step Back Lunges (Front Rack) (each side) @ moderate weight RPE 7
10 Kneeling Banded Hip Extension @ moderate weight RPE 7
*Rest 2 minutes b/t rounds
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
4x 5 Quad Foam Rolling (each leg)
1 Minute Forearm Smash
2x 10 Shoulder Extension Bridges
Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.
Weighted Hip Thrusts
Alternating Double DB Step Back Lunges Front Rack
Kneeling Banded Hip Extension