General Warm-up
Two sets of:
Banded Lat Stretch x 45 seconds per side
Banded Hip Flexor Stretch x 45 seconds per side
Waiter Carry x 50 feet / arm
and then …
Two sets of:
200 Meter Run
30 Second Handstand Hold against the wall
10 Push Ups
Every 7 minutes, for 42 minutes (6 sets) for times:
20/15 Calories of Assault Bike
400 Meter Run
10 Strict Handstand Push-Ups OR 12 L-Seated Dumbbell Presses
These should be sprint intervals with time to rest between sets! Some top athletes may be getting as much as three minutes of rest between sets, but all athletes should be getting at least 90 seconds of rest between rounds. Please customize the calories, distances and reps accordingly.