DYNAMIC TRAVELING WARM-UP (indoors or outdoors):
*High Knee March/ High Knee Run
*Walking Butt Kick/ Running Butt Kick
*Side Lunge (face same direction there/ back)
*Inchworm-Push-Up-Step In
*Pike Push-Up-Inchworm Out-Hop In
*Fwd. Leg Kick/ X-Body Leg Kick
MET CON WARM-UP:
4 Rounds -
*4-3-2-1 lengths of room x (DB) BearCrawl
*200m Run
MAIN SET (Descending AMRAPs):
1)
10 min. AMRAP: (MB, Pull-Up Bar)
*10 x MB Clean (mod: MB Deadlift to MB Front Squat)
*10 x MB Push-Up + Hop In (mod: no MB, just plain P-Up + Hop In)
*10 x Squat-Touch-Jump Up to Pull-Up (mod: no pull-up, just bar touch)(challenge: higher bar)
2)
8 min. AMRAP: (MB, Jump Rope)
*50 x Jump Rope Singles/ 25 x Double Unders
*100m Med Ball Run
3)
6 min. AMRAP: (Kettlebell, DBs) - may use 1DB if short on lighter DBs
*10 x KB Swing
*5 x Renegade Row (DB Push-Up + Row R + Row L)
*5 x Lateral Hop over KB/ DB (challenge: Knee-Slap)(over and back = 1 rep)
4)
4 min. AMRAP: (DBs) - may use 1DB if short on lighter DBs
*10 x Squat-Thrust-Stand (w/ or w/o DBs)
*10 x (Jumping) DB Deadlift
No comments:
Post a Comment