12’ Dynamic Warm-up (Multidirectional Locomotion + Dynamic Stretches + Sprint Drills)
Change of Direction Development
Cut back to Sprint 4×5+10yd (2L/2R)
Sprint, Cut back, Sprint 4×5+5+10yd (2L/2R)
Pro Agility Shuttle 4×5+10+5yd (2L/2R)
Power & Strength Development
A. On 2:30 Interval:
Trap …
Read more →“Troy” (Benchmark)
3 Rounds For Time: (15’ Cap)
500/400m Row
21 Wall Balls (20/14#)
12 Toes to Bar
Facility Records:
Men: 10:30 (Kyle Leggett)
Women: 12:39 (Eva Krcmarik)
Body Armor
Rower Pikes / Knee Tucks 3×12
MB Russian Twists 3x15e
DB Bicep Curls 3×15
DB OH Tricep …
Read more →12’ Dynamic Warm-up (Multidirectional Locomotion + Dynamic Stretches)
4 Rounds for Time: (15’ Cap)
300m Run
15 KB Swings (24/16kg)
9 Super Burpees
30” on/15” off x 3 Rounds:
1. KB Goblet Squat Clean
2. Side Plank Dips (L)
3. Side Plank Dips …
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