March 1, 2025 – Performance and Fitness

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

Complete as many rounds and reps as possible in 30 minutes of:
400 Meter Run
immediately followed by…
Three rounds of:
10 Alternating Pistols or 20 Air Squats
10 Push-Ups
5 Strict Pull-Ups