General Warm-Up
Grab Med Ball
Med Ball Thoracic Opener x 10
Table Turners x 10
Plank Pull Through with Med Ball x 10/side
Med Ball Alligator Crawl x 100 M
Plank on Med Ball
Inchworm Walk + Scap Push-Up + Press-Up
Med Ball Strict Press x 20 @ 33×1
Long Conditioning
Every 7 minutes, for 42 minutes (6 sets) for times:
20/15 Calories of Assault Bike
400 Meter Run
7 Bar Muscle-Ups or 10 Strict Pull-Ups
These should be sprint intervals with time to rest between sets! Some top athletes may be getting as much as three minutes of rest between sets, but all athletes should be getting at least 90 seconds of rest between rounds. Please customize the calories, distances and reps accordingly.