1. Movement Prep/Activation
Hinshaw Warm Up
2. Workout Prep
With Partner
2 sets:
100m Run (together)
10ft Single Dumbbell Synchro Lunge (build in weight)
“War”
Freedom (RX’d)
Teams of 2
4 Rounds
400m Run (Together) (or 1000m/850m Row – shared)
100ft Single Dumbbell Synchro Lunge (50/35)
(KG conv: 22.5/15)
Independence
Teams of 2
4 Rounds
400m Run (Together) (1000m/850m Row – shared)
100ft Single Dumbbell Synchro Lunge (35/25)
(KG conv: 15/10)
Liberty
Teams of 2
4 Rounds
300m Run (Together) (750m/600m Row – shared)
100ft Synchro Lunge
- Target time (Run Option): 15-17 minutes
- Time cap (Run Option): 20 minutes
- Target time (Row Option): 19-21 minutes
- Time cap (Row Option ): 24 minutes
Double Unders: Week 4 Day 2
Working on coordination and rhythm
On a running 3 minute clock, accumulate as many single-double reps as you can.
Advanced option: On a 3 minute clock, accumulate as many cross-overs as you can.
4 Rounds
- 12 Plate Front Raise @ moderate weight – maintain quality
- 10 Ring Curls @ moderate weight – maintain quality
- 10 Standing KB Crush Grip French Press @ moderate weight – maintain quality
-Rest 3 min b/t rounds-
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)