Warm-Up.
Band Distracted Hip Flexor Stretch x 45 seconds per side
(while in this position, bring your arms overhead and reach back for a few pulses)
Thoracic Rotation Drill x 10 rotations

Followed by…

Leg Reach x 16 reps (8 per leg)
Banded Triceps Stretch x 45 seconds per side
Bent-Over DB Reverse Flies x 20 reps (use very light weight)

Followed by…

Squat Rock x 60 seconds

Followed by…

Two sets of:
60-second row or Assault Bike @ 70-75% Effort
15 Reverse Hyper or Barbell Good Mornings (light)
Rest 60 seconds
60-second row or Assault Bike @ 75-80% Effort
10 Goblet Squats (32/24 kg)
Rest 60 seconds
60-second row or Assault Bike @ 80-85% Effort
Static Hang from Bar x 30-60 seconds
Rest 60 seconds

Then…

Every 8 minutes, for 32 minutes (4 sets) for times:
400 Meter Run
24 Kettlebell Swings
500 Meter Row
12 Strict Pull-Ups

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