WARM UP:
2 Rounds
10 Judo Push Ups
20 Downward Dog Alternate Toe Touch
30 Standing Leg Swing (front) each leg
40 Slow Single Unders
30 Standing Leg Swing (across)
20 Lateral Squat (10R+10L)
10 Walkout
200 mt Jog
CONDITIONING:
RECOVERY DAY
3 Rounds for calorie in 34 minutes
2 min Air Bike
2 min Row
2 min Ski Erg
Rest 2 min every Round
WARM UP
20 Active downward dog / alternate toe touch
30″Standing leg swing (front) each leg
30″ Running skips or assisted kneelift
30 Lateral squat
30″ Standing leg swing ( across)
30″ Running skipsbor assisted knee lift
20 Active downward dog / alternate toe touch
20 Walking high kick
20 Walking quad stretch
30″ Skip
20 Walking lunges combo 10 hands btn- 10 arms circle
MOBILITY & SKILLS
Ankle – Hamstring – Quad – Hips
STRENGTH
Back Squats
5 Reps #75%; 2 Reps #80%; 5 Reps #75%; 2 Reps #85%; 5 Reps #75%; 2 Reps 90%
CONDITIONING
Choose one of this Intervall:
option A
Intervals
Rest 2 minutes between intervals
Run 6x400m
(if you have a vest, wear it)
option B
Intervals
Rest 2 minutes between intervals
Row 6x500m
option C
Intervals
Rest 2 minutes between intervals
Bike 6x1000m
WARM UP
10 Push Ups
20 Double Unders / 40 Single
5 Burpees
10 Walking Lunges
MOBILITY & SKILLS
Hips – Shoulders – Burgener Warm Up
CONDITIONING
Three AMRAPs in 20 minutes
AMRAP in 6 minutes
500m Row (cal)
5 Handstand Push-Ups
5 Sumo Deadlift High Pull #60/40
Rest 1′
AMRAP in 6 minutes
50 Double Unders
5 V-ups
5 Ground to Overhead #60/40
Rest 1′
AMRAP in 6 minutes
50 cal Bike
5 Pull Ups
5 Squat Clean #60/40
