Run warmupBasic Blood Flow/Prep:
Easy Walk/Jog 400m
+
Stationary:
Banded lateral monster walk x 8/direction
Seated Hip Rotations; 8/leg
Leg Swings; 10 forward/leg, 10 side/leg
Side to Side Lunge; 10/leg
Forward/Back Line Drills; 20 reps
Side to Side Line Drills; 20 reps
+
Dynamic Activation (10yds each):
Knee Hug March
Lunge to Lizard
Single Leg RDL w Toe Touch to Kick
Ankling
Carioca (each side)
Side to Side Lunge w Jump
Ankle to Elbow
Butt Kicks
High Knees
Power Skip
+
Progressive Speed Warm-up (run the prescribed distance while slowly building to prescribed effort):
1x50yds @ 70%
1x50yds @ 80%
1x50yds @ 90%
rest walk 3 min x 2-3 sets
+
4 sets, start a new set every 5 min
Run 400m in 90-95 sec
immediately into 2 rounds for time
10 burpees
10 box jumps
87- 3:25
92-3:30
93-3:58
95-3:58
Turnover of gymnastics movements was slow and methodical. Runs (on true form) were not the limiter, could’ve sustained that effort for one more round, maybe 2. But not sure about the gymnastics movements. Not sure as well how much pushing the runs effected my burpee and box jump but was happy that all runs were completed w/in time
+
Hanging lat activates x 3 + bottom half pullups x 3 + top half pullups x 3 (maintain hollow position for pullups) – https://www.instagram.com/p/BYirvgCht-R/
Reverse table plank press ups with 5 sec hold at top of each x 3-4
rest as needed x 3 sets
a big fan of the hanging lat activates.