Stretch day
20 min
ACTIVE RECOVERY
Every minute for 18 minutes (3 rounds):
Minute 1 8 Plyometric Push-Ups
Minute 2 8 Burpee To Skater Jumps
Minute 3 6 Dumbbell Bulgarian Split Squats
Minute 4 10 Medball Rainbow Slams
Minute 5 4 Stride Jump on Benches
Minute 6 6 Single Leg Medball Pass To Walls
*all for top speed and hard contractions with light load
*6/side @moderate-tough load on Bulgarian split squats
*perform plyometrics pushups to bench if needed
Run option
1.5 k
3.6k
5 k
Warmup Strength For load: 3-3-3-3-3-3-3: Overhead squat Level 3 For load: 5-5-5-5-5-5-5: Overhead squat– Scale to an empty barbell or PVC pipe as needed. ABOUT THE WORKOUT INTENDED STIMULUS All sets o
Stretch day ! 20 min Strength Bench press 2-2-2-2-2-2 Active Recovery! Every 2:00 / 24:00min mins 0-2 200/250 m row Min 2-4 12 shuttle runs Mins 4-6 14/12 cal bike Mins 6-8 80 Russian twists
Warmup Whiteboard Tabata - Weighted glute bridges Bar deadbugs (55-135 )lbs for weighted Tabata You pick your weight. STRENGTH On a 10:00 clock: 3 hang power cleans– Build to a heavy set.– Rest ~2:00
