Warm Up (5-10 Minutes)
A.
One – Two sets of:
All movements 20 seconds of effort with 10 seconds of rest
- Shuttle Run
- Wall Climb OR Plank Walk Out
Core (9 Minutes)
B.
Every 30 seconds x 3 sets
- 25 second x Tuck Hold OR Hollow Body Hold
Then complete one set of:
Strength + Conditioning (30 Minutes)
C.
30 Minute EMOM – Every minute on the minute perform:
- Cardio x 2 Minutes (Run if possible)
- Man Maker x 5 OR Renegade Row x 20
- Cardio x 90 seconds (Bike if possible)
- 15 – 20 x Burpee OR Hand Release Push Up + Lizard Step Up
Goal Distance If You Are Running:
Level 1 – 400 meters (.25)
Level 2 – 350 meters (.21)
Level 3 – 300 meters (.18)
Goal Distance If You Are Biking
Level 1 – 25/18 calories
Level 2 – 20/13 calories
Level 3 – 15/8 calories
Extra Credit (10 Minutes)
10 Minute EMOM
- 12 x Kettlebell Swing
- 10 Yard x Box Pike Circle
Recovery (6 Minutes)
E.
All movements x 30 seconds per side
Stretching ( 5-15 Minutes)
A.
Each stretch the duration is per side
- Supine SI x 60 seconds