Warm up / Preparation:
- Run 600m (one and a half laps of the track)
- Spend 200m on active mobility. You can choose some of your movements but you MUST include 10 Frankenstein steps and 5 inchworm push ups (these do not need to be consecutive).
- Triplet: 3 burpees – 5 wall balls – 10 push ups
- 10 x grapevine steps each direction
- leg swings x 5-10 each plane
- Stretch, rollers, bands, etc
Strength Component: strict press
- warm up set of 8-10 reps at a reasonable resistance… work on form!
- 3 sets of 10 reps. Increase your resistance each set if your form allows it.
- After each set: 5 triceps dips + 5 empty bar (or body bar) Pendlay rows
Workout:
Complete 3 rounds of the following AND between each round, attempt 3 pistol (single leg) squats each leg. Demo provided as necessary:
- 10 lunge steps (challenge: plate OH)
- 8 HR push ups
- 6 KB swings
- 4 burpees
Core Strength (partners):
- One partner planks while other partner completes 10 med ball slams. Do this twice.
Notes:
Absent.
Brett's Fitness Blog 