1. Movement Prep/Activation
Hip Halo Warm Up
-into-
3 Sets:
100m Run (Or 6x50ft Shuttle Run)
5 Up Downs
10 Alternating Hang Clean and Jerks
5 Back Squats (build across sets)
2. Strength Prep
Back Squat:
– Establish an 6 RM for the day. Then, perform a drop set of 4-6 reps at 90% and 4-6 reps 85% of the original 6RM.
3. Workout Prep
1 set:
100m Run (workout pace)
5/4 Calorie Row
2 Single Arm Devils Press
Vincent van Gogh
Freedom (RX’d)
800m Run
-at 8:00-
30/24 Calorie Row
30 Single Arm Alternating Devil Press (50/35)
30/24 Calorie Row
-at 16:00-
800m Run
(KG conv: 22.5/15 DB)
Independence
600m Run
-at 8:00-
24/20 Calorie Row
24 Single Arm Alternating Devil Press (35/25)
24/20 Calorie Row
-at 16:00-
600m Run
(KG conv: 15/10 DB)
Liberty
400m Run
-at 8:00-
20/16 Calorie Row
30 Alternating Dumbbell Clean and Jerks (light)
20/16 Calorie Row
-at 16:00-
400m Run
TARGET SCORE
- Target time each set:
Run 1&2: 2:30-3:30
Workout: 6-7 minutes - Time cap each set:
Run 1&2: 5 minutes
Workout: 8 minutes
- 1 min foot smash w/ lacrosse ball (each side)
- 1 min Couch Stretch (each side)
- 1 min Bicep Wall Stretch
Back Squat:
– Establish an 6 RM for the day. Then, perform a drop set of 4-6 reps at 90% and 4-6 reps 85% of the original 6RM.