08/10 – “The simple bare necessities”

WARM-UP
3:00 Row
3:00 Run

-into-

2 Sets:

5/4 Calorie Row (build in pace)
50m Run (build in pace)
10 Walking Lunge Steps
5 Pike Push Ups

WORKOUT PREP
After the warm-up, athletes should be good to go.

STRICT HANDSTAND PUSH-UPS

WEEK 6:

This is the final week of our strict handstand push-up gymnastic strength cycle. It’s retest day!

Freedom: 1 set of max strict handstand push-ups
Independence: 1 set of max strict box handstand push-ups (note the box height used)
Liberty: 1 set of max push-ups or elevated push-ups

WORKOUT – “The simple bare necessities”

Freedom (RX’d)

Every 3:00 (8 sets)
Odd Sets: 25/20 Calorie Row
Even Sets: 200m Run

Time cap each set: 90 seconds

COOL DOWN/MOBILITY

4 x 5 Quad Foam Rolling (each leg)
2 x 10 Reverse Leg Raises (each side)