Cameron Frye
August 16, 2023Sloan Peterson
August 18, 2023WARM-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:
- Side step out and back
- Side step jumping jack out and back
- 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
- 100m Run
- 200/175m Row
- 100m Run
“JERRY”
FIRE
For time (30min cap):
- 1600m Run
- 2000/1600m Row
- 1600m Run
WATER
- 1200m Run
- 1600/1200m Row
- 1200m Run
EARTH
- 800m Run
- 1000/800m Row
- 800m Run
