Sport: Wednesday, September 11th, 2019
1a) 0:00 – 14:00 – Every 2:00 x 7 sets:
1-2 Rope Climbs or 2-4 Rope Sit-to-stand +
10-15 Push-ups +
10-20 second Hanging L-Sit/Knee Hold
Pick rep counts that you can maintain in unbroken sets and leaving you with at least 30 seconds of Rest. Focus on fast transitions between movements.
1b) 15:00 – 30:00 – Every 3:00 x 5 sets:
5 Push Press +
10 Dumbbell Plank Rows +
Push Press taken from the floor. Build as heavy as deemed fit. Plank Rows are total reps, so 5/side, work them heavy. V-Ups focus on straight legs/locked out knees, if this means you can only touch your knees/shins that’s fine, don’t break the position.
1c) 30:00 – 40:00 – Every 2:30 x 4 sets:
We want you getting some rest, so if you plan to run 500m you need to be running a 7:00 minute mile pace or faster. Scale distance as needed based on your running ability.
2) Band Pull-Aparts: 100 Reps
Switch between over and underhand every 10 reps.
3) D-Ball Bear Hug Carry: 400m
Keep track of time and attempts to complete.
For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Always remember. Thank you to everyone who serves our country.