WARMUP:
1MIN samson stretch with hands overhead and side-to-side twists
10-10-10-10 front/back/side-to-side leg swings
3 x 200m jog (make each run slightly faster)
20 toy soldier kicks/walk to loosen up hamstrings
2 x 10 jumping air squats with 3~5sec pause in bottom
15 kang squats with light/moderate barbell, kettlebell or dumbbell
4 ROUNDS:
200m overhead carry 50/35 (switch arms every 50m)
15 burpee box jumps 24"/20"
(EXTRA CREDIT: carry an empty barbell overhead 200m)
CORE CONDITIONING
3 ROUNDS:
10 russian twists 20/14
10 back ext.
25 bicycle kicks
- POST YOUR RESULTS TO COMMENTS.