Warmup
All exercises perform for 20 yards:
Walking knee hug
Walking quad stretch
Inchworms
Walking toe touch,
Rapid fire high knees
Backpedal,
Carioca each way
Iron cross x 5
scorpions x 5
Workout
A.
5 Rounds
16 Alternating pistol squat (to a 20″ box or chair if needed)
5 Broad jump
–Rest 3-5 min–
B.
4 Rounds Not For Time
10 Sandbag good morning
10 Sandbag step up (each leg)
10 Rear foot elevated split squat with sandbag on back
*Rest 1 min between rounds
Cool Down
Bottom of the squat for 2 min
Banded hamstring stretch 2 min
and then
Warm-up: done What is an iron cross, and a scorpion? Tell me the iron cross isn’t on the rings-maybe in my next life! ???????? Workout: A) pistols to a 17″ bench. Broad jumps were more like broad hops-low back is sketchy today. B) all with #40 sandbag. What kind of height should the rear foot be at for the split squats? I stacked 2 #45 plates. Also, when a warm-up calls for a hang from the pull-up bar, is this supposed to be a dead hang to stretch out shoulders, lats, etc, or is it an active hang??? So many… Read more »
Ignore my first 2 questions! I found videos explaining both the iron cross and scorpion.
Both of these videos will be up on the sight this week! Sorry for any confusion!