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Warmup:
2x
16 lunges w/ Rotation
15 burpees no jump (easy)
12 Supinated banded Pull aparts
10 BirdDogs
HSPU Strength/ Skill
3 Sets
3 Wall walks
12 Hollow rocks
E 90 Secs x 4 Sets
6-8 HSPU ( 8 Pike Push ups)
Double Under practice remainder of time
or 40 DU if proficient
Conditioning
For time
800M Run or Row
25 Devils Presses (50/35) ea hand
50 Weighted Sit ups (45/25)
50 Weighted box step ups (20) * 1 KB (53/35)
800M Run or Row
Intent: Intensity Level : Moderate.. Longer duration constant work. Aerobic capacity. Moderate load, combined with body weight work.
Strategy: Learning to pace is crucial to success in conditioning workouts. The “ go all out” mentality will not help you to improve in the long term and too much high intensity demands can play havoc on your central nervous systems.
Train don’t compete. There’s a difference. Look to run the last 800 M harder than you ran the first, It doesn't mean you don't work hard you just look to gradually increase your pace as the workout goes on, This will get you stronger throughout the workout, rather than just come out hot only to fade.