Warm up. I mean really warm up. Get a little sweaty by running, biking, rowing or skipping. Follow up with joint mobility. Ensure knees, ankles, back and shoulders are ready. Focus on being ready for the work. Please have a really good warm up.
Run
5 tire flips
5 man makers
30 situps
Run
5 tire flips
5 man makers
30 situps
Run
5 tire flips
5 man makers
30 situps
Sprint one time around the hall
For the run: 87 & 89 twice around. 88 3 times around the building.
For the tire lift. Position your back like a dead lift but with a wider stance. Pick it up driving with the legs, all the while leaning into the tire, kneeing the tire can help keep the momentum moving to get it up, then flip it over. Practice in the warm up.
Spend any remaining time stretching.
TB
3 rounds
Run once around 89
2 tire flips
5 burpees
20 sit ups
Focus on being warm before. You can sub sandbag ground to shoulder instead of tire flips,but try the tire flips when warm before the workout first so you can see how they feel. If subbin sandbag, do 10 reps.
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