10 yd walk on toes
10 yd walk on toes
backwards
10 yd walk on heels
10 yd walk - feet turned out
10 yd walk - feet turned in
10 yd lunge walk - arms
locked out overhead
10 yd lunge walk - torso twist
towards forward leg
10 yd butt kickers
10 yd high knees
-into-
3 sets:
3 Kip Swings
3 Inch Worms
2 Low Ring Muscle Ups Or
Bar
5 Dynamic Squat Stretch
WORKOUT PREP -
1 set:
50m Run
1 Bar Muscle Up (OR 2
chest to bar OR 2 jumping
pull-ups)
WORKOUT - Spades
Freedom (RX’d)
10 Rounds
200m Run
3 Bar Muscle Ups
Mayhem Mini-Pump –Leg
Day -
4 Rounds
10 Bulgarian Dumbbell Split
Squats/leg @ moderate
weight – maintain quality
10 Elevated Toe Double
DB Romanian Deadlift @
moderate weight – maintain
quality
14 Cossack Squats (7 per
side)
-Rest 2 min b/t rounds-
MOBILITY -
1 min foot smash with
lacrosse ball (each side)
1 min pec smash on rig with
lacrosse ball (each side)
1 min foam roll lats (each
side)