Dynamic Warm Up- Mobility Prepare for:
A.Strength E3MOM total 15 minutes
Barbell Bent Over Row 8-8-8-8-8
Weighted Lunge step 8-8-8-8-8. Use the heaviest weight DB/KB you can for each set. (8 steps. 4 each leg)
Run: 6x 400 m, Each for time:
V-ups 20 between each Run
Rest 2 min between each run. Rest includes time it takes to do v-ups.
***Conversions: Replace each 400 m of running with 1200 m on the Assault Bike, 500 m on the Concept 2 Rower.
Accessory Work & Cool down:
Cool down for 5-15 mins by casually walking, jogging, biking or rowing, then stretch.
Glute Stretch Hold 1-2 mins per side.
Foam Roller (back, etc.)