Over All Dynamic Body Activation
1 set:
200-m run
:30 shoulder taps
:30 inchworms
1 set:
200-m run
:30 (2 shoulder taps + 1 push-up)
:30 air squats
1 set:
200-m run
:20 samson stretch/side
SPECIFIC
1 set:
2-3 DB Thrusters /partner
– Use workout weight
1 set:
2-3 DB man makers/partner
– Use workout weight
2-3 DB man makers/partner
– Use workout weight
1 set:
2-3 DB Devils press /partner
– Use workout weight
For time with a partner:
800-m run
40 DB Devil press (35/50 lb)
600-m run
40 DB Man makers
400m run
40 DB Thrusters
– One partner works while the other partner rests, partition reps, carry and run distances as needed.
INTERMEDIATE
For time with a partner:
800-m run
40 DB Devil press (20/35 lb)
600-m run
40 DB Man makers
400m run
40 DB Thrusters
– One partner works while the other partner rests, partition reps, carry and run distances as needed.
BEGINNER
For time with a partner:
800-m run
40 DB Devil press (10/20 lb)
600-m run
40 DB Man makers
400m run
40 DB Thrusters
– One partner works while the other partner rests, partition reps, carry and run distances as needed.
20:00-25:00.
Finish each 800-m run in less than 5:00.
Split reps as needed with one person working at a time.
Complete the work in short, sprint sets to take advantage of the built-in rest that comes from the partner.