General (10:00)
100m Run
5 inch worm
10 Spiderman
100m Run
10 Walking lunge
10 Hollow Rock
100m Run
10 KB press each arm (light)
10 KB Lateral side bends (each) (light)
100m Run
100m Row
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Specific (10:00)
3 Single arm KB Deadlifts each arm
50ft. (Each) Carry finding farmer carry weight for today
3 Turkish sit up each side
3 Turkish get up each side from top (down back to up)
5 narrow air squat (prep ankles for candlestick)
3-5 candlestick (find scale needed)
RXConditioning
400m Run
200m Single arm farmer carry (50/35lb.)
10 Candlestick
30 Hollow rock
30 Walking Lunge (no weight)
10 Turkish Get ups (5/5) (53/35lb.)
200m Single arm farmer carry (50/35lb.)
400m Row
30:00 Flow or Go
Intermediate
400m Run
200m Single arm farmer carry (35/20lb.)
10 Candlestick
30 Hollow rock
30 Walking Lunge (no weight)
10 Turkish Get ups (5/5) (35/20lb.)
200m Single arm farmer carry (35/20lb.)
400m Row
30:00 Flow or Go
Baseline
200m Run
100m Single arm farmer carry (15/10lb.)
10 Candlestick with support (band assistance)
20 Hollow rock
20 Walking Lunge (no weight)
10 Turkish Get ups (5/5) (15/10lb.)
200m Single arm farmer carry (15/10lb.)
200m Row
30:00 Flow or Go
5:00 static stretch/foam roll
- Couch stretch
- Pigeon stretch
- Arm across body shoulder stretch
- Overhead tricep stretch
- Pec stretch (arm against rig or wall)
Today’s optional flow or go is for the week 2 open announcement which takes place today! Since we will program 25.2 tomorrow, we want people to have the freedom to come and train hard today but also to choose to simply “move” or “flow” through this workout and be ready to be in full attack mode tomorrow!