WARM-UP:
Dynamic Stretch
BURPEE/ SHUTTLE RUN COUNTDOWN:
- 10 x Burpee - 10 x 10m Sprint lengths
- 8 x Burpee - 8 x 10m Sprint lengths
- ...all the way down by 2s to 2
JUMP ROPE/ AB COUNTDOWN:
- 200 x Jump Rope Singles
- 20 x AbMat DB Thruster (w/ 1 DB @ chest in sit-up, then thrust OH on the stand; OR for a challenge: 2 DBs @ shoulders in sit-up, then thrust OH) http://www.youtube.com/watch?v=sicIenR27c8
- 150 x Jump Rope Singles
- 15 x AbMat DB Thruster
- 100 x Jump Rope Singles
- 10 x AbMat DB Thruster
Beginners: just do AbMat Sit-Ups
RUN/ STRENGTH COUNTDOWN: (mod: cut reps/ distance in 1/2)
- 30 x OH Squat
- 300m Run
- 20 x OH Squat
- 200m Run
- 10 x OH Squat
- 100m Run
JUMP/ SHUTTLE RUN COUNTDOWN:
- 10 x Tuck Jump to Pike Jump - 10 x 10m Sprint lengths
- 8 x Tuck Jump to Pike Jump - 8 x 10m Sprint lengths
- ...all the way down by 2s to 2
JUMP ROPE/ AB COUNTDOWN:
- 100 (50 ea.) x Single-Leg Jumps of Rope
- 10 (5 ea.) x Pistol AbMat Get-Up (challenge: w/ 1DB @ chest) http://www.youtube.com/watch?v=pv5PvJXf1H8&feature=fvsr
- 80 (40 ea.) x Single-Leg Jumps of Rope
- 8 (4 ea.) x Pistol AbMat Get-Up
- 60 (30 ea.) x Single-Leg Jumps of Rope
- 6 (3 ea.) x Pistol AbMat Get-Up
- 40 (20 ea.) x Single-Leg Jumps of Rope
- 4 (2 ea.) x Pistol AbMat Get-Up
Beginners: just do AbMat Sit-Ups w/ 1 DB
RUN/ STRENGTH COUNTDOWN: (mod: cut reps/ distance in 1/2)(mod: do w/ 1 DB)
- 30 x OH alt. Lunge (PVC/ Barbell overhead)
- 300m Run
- 20 x OH alt. Lunge
- 200m Run
- 10 x OH alt. Lunge
- 100m Run
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