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
Run x 200m
Two sets of:
Box Step-Up x 10 reps
Hand Plank Shoulder Taps x 20 reps
Row x 30 seconds
Performance & Fitness Conditioning
Every 8 minutes, for 32 minutes (4 sets) for times:
800 Meter Run
20 Pull-Ups
10 Power Cleans (175/125 lbs)
Hard. Had 30 mph winds blowing at me for the out portion of the run. made it feel like 20 cals echo bike then 400m run. scaled PCs to 140#
6:32-6:56-7:18-7:42 pullups 12/8-12/8-12/8-12/6/2
5:42/5:40/5:36/6:22
Changed the stimulus of this workout because I haven’t lifted anything heavier than 95 since the first part of February when I injured my wrist. I was intentional with my movements and took time to set up to avoid a reinjury.
35:05 for the whole workout. RX
A. 5:50/5:59/6:33/6:49 Rx
Every 8 minutes, for 32 minutes (4 sets) for times:
800 Meter Assault Runner
15 Strict Pull-Ups

10 Power Cleans, 175 lbs
5:44/5:51/6:04/6:10
Bike 1.6km
15 X pull ups
10 X DB Power cleans, 25#
6.30/6.30/6.30/5.50