Warm-Up:
2 Sets, Increasing Intensity
200m Run
10/10 Pendulum Lunges
10 Dual Dumbbell Push Press, light loads (just patterning)
200/170m Row
Strength
Strict Press + Push Press
Every 2:30, 4 Sets
3+5 @ 75%+ of Strict Press
Conditioning
"Boltneck"
5 Rounds for Time:
200m Run
250/215m Row
30 Air Squats
Time Domain: 11:00-15:00 minutes
Time Cap: 17 Minutes
Run Sub : 8 x Shuttle Run 8/8m or 500/425m Bike Erg or 700/550 Echo Bike
Row Sub: 550/450m Echo Bike or 225/190m Ski Erg
2 Rounds
Right Leg + Left Leg
:15 second Down Dog
:30 second Low Lunge
:15 second Elbow to Knee and Rotate
:15 second Reach to Sky and Hold
:30 second Half Kneeling Hamstring Stretch
:30 second Pigeon
Optional Accessories
3 Sets, For Quality
:60 second Forearm Weighted Plank Hold
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