31. Oktober 2022
Okt
31
1. Movement Prep/Activation and Increasing Heart Rate
3:00 Machine (get the wheels turning)
-into-
3 rds
– 50 m Run (build in pace)
– 5 Jumping Squats
– 5 Plate Floor-Presses
– 5 Ring-Rows
2. Workout Prep
1 rds
– 50 m run (workout pace)
– 10 Squats
– 6 Push-Ups
– 2 Strict Pull-Ups
„Fred Flintstone“
Freedom (RX’d)
4 rds
– 400 m run
– 40 Squats
– 30 Push-Ups
– 15 Strict Pull-Ups
Independence
4 rds
– 300 m run
– 30 Squats
– 20 Push-Ups
– 10 Strict Pull-Ups
Liberty
4 rds
– 200 m run
– 20 Squats
– 15 Bar Push-Ups
– 10 Ring-Rows
Target time: 18-20 minutes
Time cap each rd: 24 minutes
– 1 min foot smash w/ lacrosse ball e/s
– 1 min Couch-Stretch e/s
– 1 min Foam Roll Lats e/s