Activation, Mobility & Warm-Up
5 Minutes Row/Bike/Ski-Erg/Run at an easy pace
right into …
60 seconds Couch Stretch (Right)
60 seconds Couch Stretch
(Left)
30 seconds Banded Lateral Walks (Right)
30 seconds Banded Lateral Walks (Left)
30 seconds Banded Monster Walks
(Forward)
30 seconds Banded Monster Walks
(Backward)
Followed by …
Two sets of:
30 Seconds GHD Hip Extensions
30 Seconds Nose to Wall Handstand Hold
A.
Every minute, on the minute, for 9 minutes (3 sets):
Station 1 – Right Leg Split Stance Dumbbell Romanian Deadlift x 6-8 reps @ 3011 https://www.youtube.com/watch?v=ndDU3CD0Dnk
Station 2 – Left Leg Split Stance Dumbbell Romanian Deadlift x 6-8 reps @ 3011
Station 3 – Dumbbell Floor Press x 8 reps
B.
Row + Run + DB Snatch || Conditioning
Every 6 minutes, for 36 minutes (6 sets) for times:
500 Meter Row
400 Meter Run
12 Alternating Dumbbell Snatches (weight up to the athlete)
Athlete Notes:
Athletes’ choice of weight to use for the alternating dumbbell snatches! If you want to push and go heavier then by all means do so. If you want to work on cycling then keep the weight at the normal rx’d weight (50/35 lbs; 35/20 lbs) or go lighter and shut off the brain … up to you! You should have at least 60 seconds of rest each interval so adjust the length of the row or run if needed.
Optional Additional Work Sessions
*Please choose to only perform as much of the additional work as you can recover from successfully before your next training session.
Assault Bike Option
Thirty sets of:
30 seconds Assault Bike @ 10 minute Pace + 10 RPM
30 seconds Rest
*Please note total Calories
Done … feels good to be back