Warm Up
Run 400m
Dynamic Drills
Then 2 Rounds
- Wallslides x 10
- Push Ups x 10
- 1 Length Bear Crawl
Workout of the Day
A. 4 Sets
- A1: CGBP x 4-6 reps @ 21X1 – Rest 45 seconds
- A2: Hollow Hold/Rocks x 20-30 seconds – Rest 45 seconds
- A3: Dips (Rings or Stationary) x 6-8 @ 20X1 – Rest 45 seconds
- A4: Double Unders x max reps in 30 seconds – Rest 45 seconds
-If you can achieve the high end or the rep range for the Dips, then add weight.
B. 2 Sets
- Run 800m
Rest 1:1
-Try to have the same time for each run.
– Record scores for both efforts.
