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