8 alternating lunges each side
8 Air Squats
8 Tuck Jumps
40 DB/KB or Odd Object Thrusters
40 DB/KB or Odd Object Hang Cleans
40 Pull Ups or DB/KB Bent Over Row
40 DB/KB or Odd Object Deadlifts
40 HR Push-ups
40 Box Jumps or Chair Step Ups
40 DB/KB or Odd Object Swings
40 Toes to Bar
40 Air Squats
40 DB/KB or Odd Object Snatches
*400m Run before each exercise.
**RX weight would be 50/35 DB’s or KB’s (2 of them for all movements). If you only have one, use one and split reps up evenly between both arms.
· This is meant to be a long workout with 3 miles of running built in. Pace the runs to allow for bigger sets on the exercises. Feel free to scale the runs to 200m if needed.
· The weight for DB/KB should be something that you can do at least 5-10 reps per set, if not more with short rest breaks.
Accessory Work and Stretch Sesh!
3 Rounds of
20 alt Single Leg Stiff Legged Deadlifts (stand a plate if you can for a deeper stretch)
10 alt Figure 4’s (cross one ankle over knee and squat down to pistol)
5 Pass throughs