Session One
Openers and Activation
Two sets of:
Biceps Opening Curls x 5/5/5 reps
Rest as needed
Triceps Opening Extensions x 5/5/5 reps
Rest as needed
followed by…
Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)
A.
For time:
21 Muscle-Ups
21 Dumbbell Overhead Squats (80/55 lbs)
15 Muscle-Ups
15 Dumbbell Overhead Squats
Note for yourself rep splits, where you felt strong, where you need to back off your pace, etc….
Session Two
A.
Three sets for times of:
10 Sandbag Cleans
(move the bag 10-feet every 2 reps)
Rest 4-5 minutes
B.
Three sets for times of:
30/25 Calorie Assault Bike
20 Burpee Box Jump Overs (30″/24″)
Rest 8 minutes
Give these sets your full effort. We want to see speed. This has to be a sprint event, and needs to be practiced that way each time. If you need more than 8 minutes to feel prepared for your next set, take a little more time and make sure all sets are quality.
C.
Two sets of:
8-10 Minutes of Running/Rowing or Assault Bike @ 70-75% effort
Rest 2-4 minutes
If you have access to a Assault Air Runner, Woodway or True Form, opt for the running and work on good running mechanics and relaxed breathing. If you don’t have access, opt for the rowing or Assault Bike.