Estimated Total Session Time:
1 Hour (Everything Included)
**1. Movement Prep/Activation and Increasing Heart Rate**
1 Round Through
10 yd walk on toes
10 yd walk to toes backwards
10 yd walk on heels
10 yd walk feet turned out
10 yd walk feet turned in
10 yd lunge walk-arms locked out overhead
10 yd lunge walk – torso twist towards forward leg
10 yd butt kickers
10 yd high knees
-into-
Crossover Symmetry Warm-up or Banded 7’s
**2. Workout Prep**
2 sets
50m Run (workout pace)
3 GHD’s (parallel) + 2 GHD’s
2 Kipping HSPU + 1 SHSPU
I am He
2 Sets
3 Rounds
Run 200m
15 Stick Sit Ups
Run 200m
10 Strict HSPU (Sub strict press)
-Rest 3:00 between sets-
Accessory
1 min couch stretch (each side)
– into –
3 sets
10 Single Dumbbell Lawnmower Row (each)
20 Flutter Kicks
Sliding Backwards When Push Pressing? Check Your Hips
https://www.youtube.com/watch?v=Lt6CXbuB7tI
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I am He
10 Min Strict Press Technique
Then
2 Sets
3 Rounds
Run 200m
10 Sit Ups
Run 200m
10 Strict Shoulder Press
-Rest 3:00 between sets-
