October 31, 2024 – Performance & Fitness

Warm-Up | Performance & Fitness
One set of:
“General Running Warm-Up”
Approximately 50 feet each of:
High Knees
Over-the-fence, forwards
Over-the-fence, backwards
Bunny Hops
Suicides, remain forward facing throughout
Run x 200m

Followed by…

Two sets of:
Box Step-Up x 10 reps
Ring Rows x 10 reps
Row x 30 seconds

Then…

“Monster Mash-Up”
Every 12 minutes, for 36 minutes (3 sets) for times:
400 Meter Run
20 Deadlifts (185/125 lbs)
15 Burpee Box Jump-Overs (24″/20″)
10 Toes to Bar
5 Wall Walks
400 Meter Run

Athletes should have at least 2 minutes to rest between sets. Please customize the distances or reps to ensure you maintain the proper stimulus.