Warm-Up.
Band Distracted Ankle Mobility x 60 seconds per side
Band Distracted Hip Flexor Stretch x 60 seconds per side
Static Hang x MAX seconds
Followed by…
Four Sets each side:
Glute Activation Warm-Up x 20 seconds on the rack/10 seconds off the rack
Followed by…
Run 400 Meters @ easy pace
Two sets of:
10 Air Squats
10 Ring Rows
20 Mountain Climbers
Then…
A.
Every two minutes, for 6 minutes (3 sets):
Dumbbell Walking Lunge x 20 steps @ 10X0
Go heavy the final steps should not be performed without struggle.
B.
Complete as many rounds and reps as possible in 5 minutes of:
20 Mountain Climbers
10 Air Squats
Rest 60 seconds, and then…
Complete as many rounds and reps as possible in 5 minutes of:
5 Dumbbell Man-Makers
10 Jumping Lunges
Rest 60 seconds, and then…
Complete as many rounds and reps as possible in 5 minutes of:
10 V-Ups
10 Push-Ups