WARM UP

Dynamic Warmup
or
20 Jumping Jacks
10 Push-ups
20 Sit-ups
10 Walking Lunges
20 Double Unders/Single Unders

CONDITIONING

5 Rounds For Time
With a Partner
100 Meter Sledpush (45/25)
20 Walking Lunges (Body Weight)
30 (2) Count Mountain Climbers
40 Double Unders
*Rest as needed.
Work is NOT split, both athletes will complete 5 rounds.
Alternate Options
– Sledpush: 200 Meter Shuttle Sprint (50 meter intervals)
– Double Unders: Double Attempts or 2x Fast Singles
30:00 Time Cap

-Sledpushes should be 100% but heavy enough that athletes cannot complete them at a full sprint.

FINISHER

1a) Alternating DB Curls x 10 ea. Rest 45s.
1b) Banded Pushdowns x 20. Rest 45s.
1c) Side Plank Crunch x 10 ea. Rest 45s.

COOL DOWN

Foam Rolling x 10 slow passes each
– Quads
– IT Bands
– Hamstrings
– Thoracic Spine

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