WARM UP – MOBILITY
Big dynamic warm-up and stretch out (hips / hamstrings / calves)
4 X 8 X 4
Every 8 mins x 4 sets:
20/15 Cal Echo Bike (must be under 2 min)
60 Doubleunders (60-90s max)
200ft Sled push (90/55)
20/15 Cal Row
Stagger heats of 7, every 2 mins.
Complete each set for time, with the goal being consistent times each set. (record start and finish time off a running clock)
Recorded slowest of the 4 sets only.
Set times should be in the 5-6 min range (no more). Scale reps accordingly to get adequate rest.
Cool down, roll out, stretch
Work on weaknesses