Warm Up
Repeat For 5 Minutes At An Easy Pace
20 Plate Hops
12 Plate Ground to Overhead
20 Seconds High Plank Lateral Walk Over Plate
Strength
Deadlift
Performance Track
Perform 4 Warm Up Sets of 9-6-3-1 to be completed within 6 minutes
Into
5 Sets of 3 Reps @ 80% 1 rep max to be completed within 9 minutes
Practice Track
Perform 4 Warm Up Sets of 10-6-4 to be completed within 6 minutes
Into
4 Sets of 6 Reps @ a moderate weight to be completed within 9 minutes
Specific Warm-Up & Movement Prep
To Be Completed Within 5 Minutes
200m Run
15 Double Dumbbell Curl and Press With A Light Weight
5 Burpees
4 Rounds for Time ~ 18 Minute Time Cap
COMPETITIVE
10 Single Dumbbell Hang Clean and Shoulder To Overhead (50/35)
15 Burpees
400m Run
PERFORMANCE
10 Single Dumbbell Hang Clean and Shoulder To Overhead (35/25)
15 Burpees
400m Run
LIFESTYLE
10 Single Dumbbell Hang Clean and Shoulder To Overhead
15 Burpees
400m Run
Cool Down & Dismissal
Equipment Break Down And Put Away
-Into If Time-
100m Walk
Seated T Spine Twist X 30 Seconds Per Side
Cross Body Shoulder Stretch X 30 Seconds Per Side
Forearm Stretch On Floor X 30 Seconds
Standing Forward Fold X 30 Seconds
Calf Stretch X 30 Seconds Per Side