Estimated Total Session Time:
1 Hour (Everything Included)
**1. Movement Prep/Activation and Increasing Heart Rate**
2:00 Machine
-Into-
Every min 5 mins
5 x1 ¼ squats
8 Kips swings
**2. Workout Prep**
1-2-3-4
Pull-Ups
Wall Balls
20-yard Shuttle Run (10 yards out/10 yards back)
Kill The Messenger
5-10-15-20-15-10-5
Pull-ups
Wall Balls (30/20)
50-yard shuttle run (10 yards out/10 back, 15 yards out/15 back)
Accessory
4 Rounds
7 Single Dumbbell RDL’s (each side – moderate weight – hold Dumbbell in hand opposite of working leg)
7 Single Leg Glute Bridges (each side)
7 Strict toes to bar or Strict Knee Raise (no swinging)
2 minute Couch Stretch (each side)
Improve Ankle Motion By Returning Joint Function
https://www.youtube.com/watch?v=z5SlVC0wvEo
Kill The Messenger
5-10-15-20-15-10-5
Rack/Ring Rows
Wall Balls
50-yard shuttle run (10 yards out/10 back, 15 yards out/15 back)
