WARM UP
200m Jog (as a group)
30 Seconds of Each:
Arm Circles – All directions
Active Samson
Inchworm to Push-ups
Mobility
Couch Stretch: 45 Seconds Each Side
Lat Stretch on Wall: 45 Seconds Each Side
A Barbell Warmup
3 Good Mornings
3 Elbow Rotations
3 Strict Press & Reach
3 Romanian Deadlifts
3 Front Squats
C2B PULL-UP
Focus: Elbows back vs. Elbows Down
PUSH JERK
Focus: Lock out the arms before the feet (or heels) hit the ground
RUN
Focus: Move at a slightly faster than conversational pace.
WORKOUT OF THE DAY
“Crew Neck”
For Time
27-21-15-9:
Chest to Bar Pull-ups
Push Jerks (135/95)
Run 400m
Modification 1
For Time
21-15-9-6:
Chest to Bar Pull-ups
Push Jerks (115/85)
Run 400m
Modification 2
For Time
21-15-9-6:
Jumping Pull-ups
Push Jerks (75/55)
Run 400m
GROUP STRETCH
Calf Stretch on Post: 30 Seconds Each Side
Banded Hamstring Stretch: 45 Seconds Each Side
Banded Lat Stretch: 45 Seconds Each Side
ACCESSORY (BEYOND THE 60)
Part A – Holds
3 Sets for Quality:
:20-30s Ring Support
:20-30s Deadhang Hold
:20-30s Hip Extension Hold
Part B – Upper Body Strength
Build to a moderate:
5 Kneeling Single DB Strict Presses
Equipment Free
For Time:
27-21-15-19
2-Count Flutter Kicks
HSPU/Pike Push up
400m Run
Home Gym
For Time:
27-21-15-9
Double DB Bent Over Row
Double DB Push Jerk
400 meter Run
