20-24/05/24 Lunchtime

Monday

Warm-Up:

2:00 minute Echo Bike

Into..

Mobility

1:00/1:00 minute Active Scorpion Stretch

:30/:30 seconds Sampson Stretch + Tall Kneeling Hamstring Stretch

1:00 minute Alternating Active Pigeon Stretch

into..

Stability + Activation

For Quality

10 Scapular Pull-Ups

5/5 Single Arm Ring Rows

5/5 Single Leg Skater Squat

:30 second Dead-Bug Alternating Heel Taps

15/15 second Pause Bird Dog Hold

“Mona Lisa”

5 Rounds for Time

10 Ring Rows

9/7 Calorie Echo Bike

12 Wall Balls 6/4kg

Time Domain: 7-11 minutes

Time Cap: 15 minutes

Tuesday

Warm-Up:

Mobility

For Quality

40 second Elevated Prayer Stretch

20 second Extended Reverse Plank Bridge

General Prep

For Quality

5/5 Single Arm Kettlebell Strict Press

10 sec Wall Facing Handstand Hold

5 Strict Knee to Chest

10 Box Step-Ups

Conditioning

"The Last Supper"

6 Rounds for Max Reps

1:00 AMRAP / 1:00 Rest

10 Leg Raises

Max Burpee Box Step Overs

BBJO can be lateral or facing

Score = Sum Total Reps

Wednesday

Warm-Up:

General

For Quality

:30 seconds Jump Rope Practice

10 Samson Walking Lunges

8-10 Kettlebell Taters

Into..

Plyometric

For Quality Speed + Power

10/10 Single Leg Medicine Ball Rotational Toss

20 Parallel Rotational Medball Throw Drill

10 Rotational Medball Slams

10 Skater Hop and Stick

"Salvator Mundi"

15:00 minute AMRAP

20-40-60-80-100... Single Unders

10 Front Rack Reverse Lunges

Load: 20/10kg

Score = Rounds + Reps

Goal: 4+ Rounds

Thursday

Warm-Up

For Quality

12/9 Calorie Row

1 Wall Walk

10 Wall Facing Shoulder Taps

6/6 Single Arm Dumbbell Upright Row

10 Hollow Rocks

10 Arch Rocks

"Vitruvian Man"

20:00 EMOM

min 1: Max Wall Walks

min 2: Max Calorie Row

min 3: Max Alternating Dumbbell Snatch 15/10kg

min 4: Rest

1 Wall Walk = 3 Reps

Friday

Warm-Up

200m Run

Specific Warm-Up

For Quality

10/10m A-Skips + B-Skips

20 Bear Plank Shoulder Taps

10 Scapular Pull-Ups

20 second Glute Bridges

"La Scapigliata”

2 Sets, For Time

200m Run

10 Pull-Ups

20 Push-Ups

30 Air Squats

400m Run

30 Air Squats

20 Push-Ups

10 Pull-Ups

200m Run

Rest 2:00 between sets

Time Cap: 20 minutes