FITNESS
Warm-Up.
One set of:
“General Running Warm-Up”
Approximately 50 feet each of:
High Knees
Over-the-fence, forwards
Over-the-fence, backward
Bunny Hops
Suicides remain forward-facing throughout
Followed by…
Two sets of:
Hollow Hold x 30 seconds
Scapular Pull-up x 10 reps
Followed by…
Two sets of:
“Dumbbell Clean Warm-Up”
Squeeze Dumbbell Romanian Deadlift x 6 reps
Single-Arm Dumbbell Hang Power Clean 6 reps per side
Pause Push-Press x 6 reps per side
Then…
A.
Four rounds for time of:
400 Meter Run
10 Dumbbell Push Press
10 Strict Pull-Ups
400 Meter Run
10 Alternating Cossack Squats with Goblet Hold
10 Strict Toes to Bar