Dynamic Mobility, Activation and Warm-Up
CrossOver Symmetry Rows x 10 reps
CrossOver Symmetry Reverse Flys x 10 reps
CrossOver Symmetry Pull Downs x 10 reps
CrossOver Symmetry 90/90 Drill x 10 reps
CrossOver Symmetry Victory x 10 reps
and then …
Active IR/ER Hip Rotations x 10 reps
and then …
Run 400 Meters
Single-Unders x 50 reps
Pec Stretch x 30 seconds per side
Sit-Ups x 20 reps
Strict Pull-Ups x 10 reps
Deep Squat Progressions x 5 reps
A.
Take 5-7 minutes to work on kipping ring-dips or choosing appropriate modifications when ring-dips are in the workout. Please do not accumulate more then 25 reps while practicing. Please choose one or two of the following drills or progressions to work on your ring-dips:
Standard Kipping Ring-Dips
Butterfly Ring-Dips
Don’t Bird Peck Your Ring-Dips
Getting Your First Ring-Dip
B.
35-54:
Every 8 minutes for 32 minutes (4 sets):
20/15 Calorie Row or Bike Erg
20 Burpee Box Jump Overs (24/20″)
15 Toes-to-Bar
20/15 Calorie Assault Runner or 200 meter Run
*Go hard on these, if you apply yourself you will have over 4 minutes rest
55+:
Every 8 minutes for 32 minutes (4 sets):
18/12 Calorie Row or Bike Erg
15 Burpee Box Jump Overs/Step-Overs (24/20″)
10 Toes-to-Bar
20/15 Calorie Assault Runner or 200 meter Run
*Go hard on these, if you apply yourself you will have over 4 minutes rest 🙂 Adjust the volume if you have less then 2 minutes of rest on sets 1 and 2.
C.
Three sets of:
Ab-Wheel Roll-Out x 10-12 reps
Rest 30 seconds
Paloff Side Step x 5 reps
Rest 30 seconds
Stretch of Athletes Choice x 45 seconds
Rest 30 seconds