GENERAL FITNESS
Warm-up:
400m Jog
Then:
15m Lunge + Hip Hinge Stretch
15m Calf Walk
2x15m Tin Man Walk
5x 4-pt Squat
3×5 KBS/Goblet Squat
2×10 Dislocates
3×3 Strict Pull-ups
Then:
Mobility:
N/A
Then:
Conditioning:
“Aerobic Day”
Choose a machine (C2 Rower, Ski Erg, AA Bike)
30s Hard Effort + 90s “Rest”
21 rounds
“Rest” for rounds 1-7: 200m Sprint
“Rest” for rounds 8-14: 15x Wall Ball 
“Rest” for rounds 15-21: 3-5x Strict Pull-ups OR 8-10x Ring Rows
Then:
Recovery:
Couch Stretch, 2×30-40s each
Foam Roll – 5 minutes

 

 

COACH’S COMMENTS
N/A

 

 

PHOTOS