January 20, 2025 – Performance

Performance | General Warm-Up
General Warm-Up
10 Yards x walk on balls of feet
10 Yards x walk on heels, toes up
20 Yards x sampson lunges
20 Yards x skip down + jog back
20 Yards x lateral skip (both sides)
Into …

200 Meter Nasal-Breathing Jog
Bike x 30 Seconds @ light pace
Bike x 20 Seconds @ medium pace
Bike x 10 Seconds @ fast pace

and finish with …

200 Meter Run @ workout pace
30 Double-Under’s or customization
10-20 Calorie Assault/Echo Bike

For time:
1200 Meter Run
30 Box Jump-Overs (24″/20″)
30 Toes to Bar
800 Meter Run
20 Box Jump-Overs (24″/20″)
20 Toes to Bar
400 Meter Run
10 Box Jump-Overs (24″/20″)
10 Toes to Bar