16/04 – Alex and Marty
April 16, 202418/04 – Skipper
April 18, 2024WARM-UP
Hinshaw Warm-Up – Perform each drill for 10m out, then walk back.
• High knee karaoke (over, over, walk, walk)
• Over hurdle (heel, toe)
• Knee to chest
• Figure 4 (1 sec)
• Lunge with reach overhead.
• Lunge torso twist (Pull hand)
• Toy soldiers
• High knee + arm swing
• Butt kick + arm swing
• Straight Leg (shallow heel)
20m out walk back.
• Sidestep out and back.
• Sidestep jumping jack out and back.
Sitting
• Sitting arm swing (Elbow down and back) 20 sec
• Standing arm swing (Elbow down and back) 20 sec
Perform each drill for 10m.
• Toes out walk.
• Toes in walk
• Heels walk.
• Toes walk.
• Outside Foot walk
• Inside Foot walk
• 50m hash marks (fast feet) forwards & backwards
• 30m (20m speed up, 10m to slow down)
• 45m (35m speed up, 10m to slow down)
• 60m (50m speed up, 10m to slow down)
WORKOUT PREP
Every minute (3 sets):
• 100m Run.
• Start slow and build into a comfortable pace *
KING JULIAN
FIRE
5-4-3-2-1-minute Max Distance Run
-Rest 1:00 Between sets
EARTH
3:00-2:30-2:00-1:30-1:00 minute Run
Rest 1 minute between sets
RING MUSCLE UP SKILL WORK
Advanced
• EMOM8: 1-5 Unbroken Ring Muscle Ups
Intermediate
• EMOM8: 2-3 Box Ring Muscle Ups
Beginner
• EMOM 8: 5 Assisted Ring Dips
