WARM-UP
QUICK RUN DRILLS
(25FT EACH)
WALKING HIGH KNEES TO CHEST
WALKING HEEL TO BUT
HIGH KNEES
BUTT KICKERS
HIGH SKIPS
LATER SKIPS (DOWN AND BACK)
INTO…
200 M RUN
INTO…
1 ROUND
10 ALT COSSACK SQUATS
10 ALT. GROINERS
5 BOOTSTRAPPERS
5 INCH WORM
INTO…
1 ROUND
10 ELBOW PUNCHES
5 FRONT SQUATS
5 BEHIND THE NECK OH PRESS
5 BACK SQUAT
STRENGTH
3X3 SQUAT CLEAN*
*ALL WORKING SETS SHOULD BE 70-75% OF 1 REP HEAVY.
WORKOUT
4 ROUNDS FOR TIME
7 UNBROKEN BEAR COMPLEX *(115/75)(75/55)
400 METER RUN
*1 BEAR COMPLEX = 1 POWER CLEAN +1 FRONT SQUAT + 1 PUSH PRESS + 1 BACK SQUAT + 1 BEHIND THE NECK PUSH PRESS.
(SCORE IS TIME)
