General Warm up:

10 PVC OH pass thru
5 per side PVC around the bodies
5 per side thread the needle to t-spine rotation
then, 2 rounds –
– 100m run
– 20 bear crawl steps
– 8 per leg cross body DB DL
– 8 per leg single leg bridges (hip lifts)
– 8 hamstring walkouts
– 4 per side iron cross stretch

 

CLICK HERE FOR THE WORKOUT EXPLANATION

CLICK HERE FOR…(based on what you choose for skill work for part A)

BIKE TIPS

ROW TIPS

RUNNING TIPS

A. Equal TABATA (8x :20 sec ON/:20 sec OFF) skill work alt. movements:
1. Strokes on rower, pedal on bike, banded running
(practice movement you plan on performing in part B)
2. 5-8 kips on pull-up bar

 

B. 25 min AMRAP @ steady/conversational pace:
– 400m run
– 5 bar MU or challenging pull-up variation
– 10 hang power cleans @ Rx: 95/63; 75/55
– 20 total 1-arm OH reverse lunge @ Rx: 35/25; 25/15
– 30 total 1-arm DB box step-overs (same DB as lunges)
– 400m run
– 30 total 1-arm DB box step-overs
– 20 total 1-arm OH reverse lunges
– 10 hang power cleans
– 5 bar MU or challenging pull-up variation

C. Stretch: Complete 2x thru –
:20 sec cobra
:20 sec down dog
:20 sec per side thread the needle
:20 sec wrist stretch