FITNESS
Warm-Up.
Banded Lat Stretch x 30-60 seconds per side
Banded Sampson Stretch x 30-60 seconds per side
Lateral Banded Walks x 30 seconds each direction
Scapular Pull-Ups x 10-15 reps
Followed by…
Two Sets:
30 seconds Assault Bike
30 seconds Static Hang
Two Sets:
15 seconds Assault Bike
15 seconds Hold in Ring Support
15 seconds Hold in Ring Catch (bottom of dip)
Then…
A.
For time:
800 Meter Run
immediately followed by…
Five rounds of:
4 Strict Supinated-Grip Pull-Ups
8 Ring Dips or Stationary Dips
12 Burpees
immediately followed by…
800 Meter Run
immediately followed by…
Five rounds of:
4 Strict Supinated-Grip Pull-Ups
8 Ring Dips or Stationary Dips
12 Burpees
immediately followed by…
800 Meter Run
ALTERNATE AT-HOME WORKOUT OPTION – NO EQUIPMENT NEEDED
12 Minute Run @ 75-80% EffortWhen the running clock reaches 12:00, perform the following…Complete as many rounds and reps as possible in 8 minutes of:
4 Burpees
8 Push Ups
12 Lunges
When the running clock reaches 20:00, perform the following…
12 Minute Run @ 75-80% Effort – This 75-80% may be slower than your first now that you are tired. Base these runs on current efffort and not maximal effort when fresh
When the running clock reaches 32:00, perform the following…
Complete as many rounds and reps as possible in 8 minutes of:
20 Burpees
40 Push Ups
60 Lunges
When the running clock reaches 40:00, perform the following…
12 Minute Run @ 75% Effort – This 75% may be slower than your first now that you are tired. Base these runs on current efffort and not maximal effort when fresh