4 Corners of Abs and Legs

Equip: Barbell (95/65)(Rx+: 105/75), PVC, Slam Ball (30/20), AbMat

WARM-UP:

Active Stretch

-then:

*5 Rounds of 5 x Air Squat + 1 x Pop-Up Push-Up

*400m Run

*5 Rounds of 5 x Air Squat + 1 x Pop-Up Push-Up

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STRENGTH #1:

4 Rounds -

*8 x Squat Clean From Toes (95/65)(Rx+: 105/75) http://www.takanoathletics.com/clean-from-toes

-30 sec. REST b/w rounds

4 CORNERS #1 (use the 200m course around our building):

*In Corner #1: 20 x Up-Down https://www.youtube.com/watch?v=TET1qi9ivUI

Sprint through 4 corners to 5th corner

*In Corner #2: 15 x Up-Down

Sprint through 4 corners to 5th corner

*In Corner #3: 10 x Up-Down

Sprint through 4 corners to 5th corner

*In Corner #4: 5 x Up-Down

Sprint through 4 corners to 5th corner (back to your start @ Corner #1)

STRENGTH #2:

4 Rounds -

*5 x Bear Complex (95/65)(Rx+: 105/75) https://www.youtube.com/watch?v=0WOP9J7QPwI

-30 sec. REST b/w rounds

4 CORNERS #2:

*In Corner #1: 20 x PVC OH Squat Jump 

Sprint through 4 corners to 5th corner (pick PVC up at 4th corner before running to 5th)

*In Corner #2: 15 x PVC OH Squat Jump

Sprint through 4 corners to 5th corner (pick PVC up at 4th corner before running to 5th)

*In Corner #3: 10 x PVC OH Squat Jump

Sprint through 4 corners to 5th corner (pick PVC up at 4th corner before running to 5th)

*In Corner #4: 5 x PVC OH Squat Jump

Sprint through 4 corners to 5th corner (back to your start @ Corner #1)

STRENGTH #3:

4 Rounds -

*20 x Slam Ball AbMat Sit-Up

-30 sec. REST b/w rounds

*NOTE: each round of “4 Corners” is about 1000m of running