Warm-Up | Performance & Fitness
One set of:
“General Running Warm-Up”
Approximately 50 feet each of:
High Knees
Over-the-fence, forwards
Over-the-fence, backwards
Bunny Hops
Suicides, remain forward facing throughout
Followed by…
Two sets of:
Foam Roller Sprinter Hold x 20 seconds per side
Calf and Hamstring Stretch x 20 seconds per side
Then…
“Teamwork Rox”
Teams of two complete the following for time:
*Station 1 – 800 Meter Run and 1000 Meter Row
*Station 2 – 800 Meter Run and 40 Burpee Box Jump-Overs (24″/20″)
*Station 3 – 800 Meter Run and 50/40 Calories of Assault Bike
*Station 4 – 800 Meter Run and 75 Wall Ball Shots (14/10 lbs)
Each teammate must complete both tasks at each station before either teammate is allowed to begin work on the next station.
Time Cap = 40:00 – please adjust distances accordingly.
I wanted to get the deadlifts in from earlier this week.
Deadlifts up to 275. This felt great at about 2/3 max.
10k Saturday: 6k run and 4K row
Total time 53ish minutes.
Smooth and easy was the goal to build my aerobic base.
36:55 Rx
35:00 18lbs wb
My ankle is almost recovered so I decided not to run today (the open was impact-like enough)
4×4
weighted pull ups (16)
• In pairs we dont move station until both are done
Station 1. 1000 m Row + 1-arm db bench press (50 each arm)
Station 2. 1000m ski + 1-arm db row (50 each)
Station 3. 40 burpees + 40 sdhp at 30
40 min time cap (recovery pace)
#30:29
*Dont have access to ass bike