10-14-2021

Warm-up

500m row

25′ knee to chest

25′ quad qalk

25′ figure 4

25′ pike walk

2 rounds

10 HR push-ups

15 banded good mornings

20 step ups

Mobility

PVC

Strength

1) 30 sec ring support

2) max reps strict ring dips (15 max)

3) 15 sec hanging L-sit

4) 45 sec angled handstand hold (wall facing)

*hands 24-36″ away from the wall

**Complete all 3 sets on one exercise before

moving to the next. Rest as needed

Conditioning

30 min @ an 80% pace

1000m row

30 goblet box step-ups (24/20)

150′ suitcase carry, each arm @ MTR

100 double unders OR 1:00 of double under

practice

400m run