EQUIPMENT: Jump Rope, Dumbbells (15s and 25s), Box (16")
WARM-UP: Traveling Active Stretch (i.e. Samson Lunge, X-Body Kick, Elephant Walk, Arm Circle, Heel Pull Back/ Quad Stretch, Side Lunge, etc.)
A) SPEED WORK:
Every Minute on the Minute for 10 Minutes -
*1 x 100m Hill Sprint (50m up steep incline, 50m down)
-whatever time remains of each minute after completion of the 100m sprint is your rest period
B) STRENGTH and CONDITIONING:
*50 x DB Thruster
*with 1 x Burpee after every 5th Thruster
------------------------------------------------------------------------
*100 x Double-Under (sub: 200 x Jump Rope Singles)
*with 5 x Burpee after every 25th Double-Under (sub: 5 x Burpee after every 50th Single)
------------------------------------------------------------------------
*50 x Weighted Box Jump (jump up to box with a 15 lb. DB hanging in ea. hand)
*with 1 x Burpee after every 5th Box Jump
------------------------------------------------------------------------
*100 x Double-Under (sub: 200 x Jump Rope Singles)
*with 5 x Burpee after every 25th Double-Under (sub: 5 x Burpee after every 50th Single)
------------------------------------------------------------------------
*50 x 2DB Stiff Leg Deadlift High Pull
*with 1 x Burpee after every 5th DLHP
------------------------------------------------------------------------
*100 x Double-Under (sub: 200 x Jump Rope Singles)
*with 5 x Burpee after every 25th Double-Under (sub: 5 x Burpee after every 50th Single)
------------------------------------------------------------------------
*50 x 2DB Overhead Lunge (Right and Left Lunges = 1 rep)
*with 1 x Burpee after every 5th Lunge rep
C) FINISHER:
*50 x Bird Dog "Zipper" (Bird Dog + Opposite Elbow to Opposite Knee) (5 x Right Side + 5 x Left Side = 5 reps)
*with 1 x Burpee after every 5th Bird Dog rep
-For an exercise demo/ explanation, click this link and scroll down to the 2nd exercise listed: http://www.builtlean.com/2012/02/27/bird-dog-exercise/
No comments:
Post a Comment