WARM UP
2L Each:
soldier walks
traveling air squats
quad stretch/reach
open gate
close gate
traveling SL RDL
high knees
butt kicks
karoka
-then-
pick cardio station – 5 minutes moderate speed/tempo
ACTIVATION
20:10 x 3 Rounds
- stork stance hold (right foot)
- knee grab sit-up – roll over – superman – roll back & repeat
- stork stance hold (left foot)
PART I.
a1. 5-4-3-2-1 renegade row – burpee – curl – press
a2. 6% incline sprint :30
-rest 1 minute after the 5 rounds
b. 6 minute AMRAP
- 30 battle ropes
- 15 sit-ups
- 9 wall ball
- rest :60 after AMRAP
c. 6 min AMRAP
- 10 2-arm KB cleans
- 5 box jumps
- 15 supermans
REST 3 Minutes between Part I./II.
PART II.
Tabata (20:10 x 4 Rounds Each Group)
a. pushups with sit-outs & jump rope
rest :60
b. mermaid situps (right) & mermaid situps (left)
rest :60
c. alternating lateral lunges & mountain climbers
rest :60
d) rower (4 minutes total of 20:10 work to rest)