Tuesday, April 16th 2024

WARM UP –

200m Run

50′ toe walk

50′ heel walk

25′ walking lunge

25′ duck walk on toes

50′ Karaoke

50′ burpee broad jumps

50′ bunny hops

200m

MOVEMENT/MOBILITY – DB

5/5 single arm strict press – slow motion

:30 bottom of squat hold with DB

:30 ankle stretch with DB resting on knee

5/5 forward/backward scap shoulder circles

5 small kip swings

5 BIG kip swings

PRIMER

30 hops to 6″

4 pull ups

5 push ups

6 air squats

CONDITIONING

For Time (30min CAP)

5x

400m Run

10 Pull ups

15 Push ups

30 Air Squats

Rx+ *wearing 20/14# vest

NOTES Encourage athletes to break push up/pull up from the start.

MODIFY – cut reps to 5 across or Strict PU – banded

400m Run – 500m Row