Warm Up 5-10 minutes – ride, run, row or use multi directional movement patterns
Dynamic Stretch – 5-10 minutes
Prep: 3 Rounds
Wall Sit x 1 min
dB duck unders x 10ea
High Knee Run @ 10 yards x 4 laps
Tabata Intervals: Complete 8 reps of each exercise. (20 sec of Work/10 sec of Rest = 1 rep)
sprint/jog
dB Swing
Move the Mountain
Airplane Push Ups
Big Finish: 1.5 Mile Run and 3 rounds of the following exercises
Box Jump x 10
Bicep Curl x 10
Chin Up x 10
dB OH Tricep Press x 10
dB Kick Backs x 10
Home Workout: Complete the big finish listed above
Conditioning Workout:
1.5 mile run
Rest – walk 3 min
3/4 mile run
Rest – walk 1 min 30 sec
1/4 run
Cool Down: Foam Roll
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