WARM UP
1 ROUND
400m Run
25 High Kicks
25 High Knees
25 Elbow to Instep
25 Butt Kickers
25 Lunge + Twist
25 Side Shuffle
Into...
3 ROUNDS
8/8 SA DB Strict Press
6/6 SA DB Bent Over Row
4 Burpees
STRENGTH
ON A 12:00 RUNNING CLOCK...
3x5 Tempo Strict Press (2121)*
*Keep loading light to moderate.
(Score is Load)
WORKOUT
EVERY 3:00 x 4 SETS
400m Run
12 Push Press (45/32.5))*
*Option for athlete to increase load after 2nd Set to 52.5/37.5
(Score is Time)
COOLDOWN
100m Walk w/ Nasal Breathing Only 1:00 Child's Pose 1:00 Samson Stretch (L) 1:00 Samson Stretch (R) 1:00 Child's Pose
(No Measure)