FITNESS

Warm-Up.

Power Breathing Practice
**This is to ramp you up for the workout! It can also be used as a tool to down regulate your heart and breath. Please do not skip this!!**

Then…

Assault Bike x 60 seconds (60-65% perceived effort)

Followed by…

Supinated Grip Static Hang x 60 seconds (accumulate if needed)
Perfect Stretch x 10 steps
Pronated Grip Static Hang x 60 seconds (accumulate if needed)
Bear Crawl x 20 steps forward + 20 steps backward

Followed by…

Assault Bike x 60 seconds (70-75% perceived effort)

Followed by…

Plank Shoulder Taps x 30 seconds
Scapular Pull-Ups x 10-15 reps
Wall Climbs x 2-4 reps
Box Jumps or Frog Jumps x 5-10 reps

Followed by…

Assault Bike x 60 seconds (80-85% perceived effort)

Followed by…

Power Breathing

Then…

Three rounds for time of:
800 Meter Run
12 Strict Pull-Ups
24 Goblet Squats

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