DYNAMIC STRETCHING
WARM-UP
10m (or 15yd) distance for each exercise:
- Bear Crawl – forward
- Bear Crawl – backward
- Lateral Push-up Shuffle – right
- Lateral Push-up Shuffle – left
- Inchworm
- High Knee Skip
- Backward Butt-kick Skip
- Lateral Skip – right
- Lateral Skip – left
- Lateral Shuffle – right
- Lateral Shuffle – left
- Butt Kicks
- Carioca – right
- Carioca – left
- Fast Feet Carioca – right
- Fast Feet Carioca – left
- High Knee Run
STRENGTH
- 1 strict pull-up in the first minute
- 2 strict pull-up in the second minute
- 3 strict pull-up in the third minute
- 4 strict pull-up in the fourth minute
Then,…
- 3 sets of 5 strict pull-ups
- Rest 2-3 minutes between sets
DISCOVERY
- 2 attempts to find fastest 400m time
- Rest 2-3 minutes between attempts
Then,…
- find 85% Perceived Effort (PE) time
- take fastest 400m time and convert to seconds. Multiple that 400m number by 15% (or 0.15). Take 15% number and add it to your 400m time. This is your 85% PE time.
- For example, 400m time is 1:30, which is 90 total seconds. Multiply that by 0.15 (90 x 0.15), which is 13.5. Round down (13), add to 90, which is 103. Convert to time to get 85% PE time, which is 1:43.
WORKOUT
2 Rounds:
- 400m Run (in under 85% PE time)
- Max Kipping Pull-ups
- 1 min Bent Hollow Body Hold
- Rest 2-3 minutes between rounds
The round does not count if the run is not completed within 85% PE time. Rest 2-3 minutes and re-start the round.
For Bent Hollow Body Hold, keep the lower back rounded and against the floor. Almost like holding the top of a crunch with feet elevated off the floor.
COOL DOWN
1 min Bent Hollow Body Hold
3min R / 3min L Foam Roll Calf Smash
2min R / 2 min L Foam Roll Lats & Serratus Anterior
1 min Bent Hollow Body Hold
