2rounds:
5 1 arm DB sit-up and press/side
5 burpee box jumps n over 20/24 12/20 6/12
5 wall ball shots 14/20 10/14 6/8
RX
3 rounds for time:
20 1 arm DB sit-ups to press 20/30
20 burpee box jump-overs (20/24 in)
20 wall-ball shots (20/30 lb) (9/10 ft)
INTERMEDIATE
3 rounds for time:
20 1 arm DB sit-ups to press 15/25
15 burpee box jump-overs (20/24 in)
10 wall-ball shots (20/30 lb) (9/10 ft)
BEGINNER
3 rounds for time:
20 1 arm DB sit-ups to press 5/10
15 burpee box jump-overs (12 in)
10 wall-ball shots (10/14 lb) (9/10 ft)
INTENDED STIMULUS
10:00-18:00.
No more than 1:30 on sit-ups or wall-ball shots per round.
2:00 or less on burpee box jump-overs.
Aim for consistency from start to finish.
4 sets with a partner:
200-m run
– One partner runs while the other rests.
– Each partner runs 4×200-m.
– Work on running technique rather than speed.
Modify to distance on run or bike sprints
2 sets:
:30 lacrosse ball psoas mash/side
:30 lacrosse ball glute mash/side
3 minutes Rowing-Biking-Ski-erg
Over All Dynamic Body Activation
Ankles Hips Thoracic Erectors Shoulders
1 round:
25-ft down and back
Knee huggers – quad pulls
High knees – butt kickers
Hamstring scoop stretch – Frankenstein walk
Samson lunge – spiderman twist
Inchworm with push-up – burpee broad jump
PARTNER RUNNING WORK
2-4×200-m run with a partner
– One partner runs while the other rests.
– Each partner runs 4×200-m.