FITNESS
Warm-Up.
One set of:
Run x 400 Meters
Burpee x 10
Broad Jump x 5
Followed by…
Two sets of:
Plank to Push-up Transitions x 10
Active Bottom of Dip Hold x 15 seconds
Nose-to-Wall Handstand Hold x 20 seconds
Then…
Every 9 minutes, for 36 minutes (4 sets) for times:
800 Meter Run
12 Burpee Broad Jumps (4’/3′)
12 Ring or Stationary Dips
3 Wall Walks
Athletes should be getting at least 2 minutes of rest between sets, so please adjust the distance or repetitions to ensure the intended stimulus of this session.
