WARM-UP:
*Active Stretch
*1600m Run
SET #1:
5 Rounds -
*5 ea. leg x Step-Back Lunge + Step-Up to Box (DBs in front rack)(20 lb. DBs)(24" box)
*5 x Decline Push-Up - Inchworm In - 90 Degree Decline Push-Up - Inchworm Out (24")
*5 x Burpee to 5 Box Jumps (24")
*5 x Deadhang Pull-Up
SET #2: "D.T. + DB D.T."
4 Rounds -
*12 x Deadlift (95)
*9 x Hang Power Clean (95)
*6 x Push Jerk (95)
*12 x DB Squat Clean (20s)
*9 x DB Thruster (20s)
*6 x DB Man Maker (20s)
SET #3: "TRIPOD TRIFECTA"
3 Rounds -
*Tripod Hill Sprint (= 3x Sprint Up & Down Hill; 15 sec. rest b/w sprints)
-2 min. REST b/w Rounds
NOTE: By the end of 3 rounds of the Tripod Sprint drill, you will have run your hill 9 total times up and down.
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