WARM-UP
GENERAL WARM-UP (MIN 0-5)
25ft Line Drills…
Toe Walk
Heel Walk
High Kicks
Alt. Hip Openers (hug knee into chest and open out wide)
Bear Crawl
Quad Crawl
AC Skip
Into…
1 ROUND (5-15)
200m Run
12 Alt. 90-90 Hip Rotations
12 Alt. Bird Dogs
12 Alt. Deadbugs
Into…
1 ROUND
200m Run
12 Alt. Lunge-Lunge-Squat
12/12 Single Leg Glute Bridge-Ups
12 Sit-Ups
Into…
1 ROUND (Optional)
400m Run (time trial!)
12 Alt. Curtsy Lunges
12 Calf Raises + 12 Tib Raises
12 Weighted Sit-Ups
RUNNING RBG (PERFORMANCE)
EMOM x 16 MINUTES
MIN 1&2 – 400m Run
MIN 3 – 1:00 Max Weighted Sit-Ups*
MIN 4 – Rest
*Hold DB across chest. GHD Sit-Ups Optional.
(Score is Total Sit-Ups)
RUNNING RBG (FITNESS)
EMOM x 16 MINUTES
MIN 1&2 – 300m Run
MIN 3 – 1:00 Max Weighted Sit-Ups*
MIN 4 – Rest
*Hold DB across chest.
(Score is Total Sit-Ups)
PARTNER FINISHER (ALL)
– IN TEAMS OF 2 –
AMRAP x 8 MINUTES*
10 Alt. Lunges
10 DB Slides
*P1 will complete a 50m DB Suitcase Carry (Athlete Choice) while P2 AMRAPs the 10 Lunges + 10 DB Slides.
Once P1 is back partners will switch and P1 will pick up where P2 left off.
(Score is Rounds + Reps)
EXTRA CREDIT (ALL)
1.) 3-4 SETS
3 Wall Walks*
3 Wall Walks*
*At the top of each WW, hold inversion for :10-:15.
-Rest As Needed b/t Sets-
-Rest As Needed b/t Sets-
2.) 3-4 SETS
:15 L-Hang
:15 L-Sit
1:00 Max Shoot-Thrust
-Rest As Needed b/t Sets-
:15 L-Hang
:15 L-Sit
1:00 Max Shoot-Thrust
-Rest As Needed b/t Sets-