Warmup
5 min monostructural activity
-Then-
For 30s each
Knees out bottom of squat (Use arms to push knees out while at bottom of the squat)
Laying banded hamstring stretch
Seated straddle stretch (each side)
Lunge stretch (each leg)
Butterfly stretch
Workout Notes
We are working on our anaerobic capacity today with the first running session by putting in some hard running with minimal rest.
If we don’t have an assault runner and the weather is bad, perform the same distance on a rower and shoot for max effort 1k row paces OR 80 plate taps as fast as possible (total)
*For plate tap put dumbbell/sandbag on floor and quickly tap it with the ball of the foot, alternating feet as fast as possible.
The same can be said for workout B. Push the pace on each interval and get the work done as fast as possible!
Workout
A.
Run
7 Rounds
Run 150m @ moderate to hard pace
*Rest 45s between each
–Rest 5 min–
B.
EMOM 14 min alternating between
10-15 Burpee
6-10 Weighted box step up 24”/20”
Accessory
3 Rounds
30s Sit-up
30s Forward plank
30s Mountain climber
Rest 1 min
and then