MVMT PREP

Floor Work

Bullet Proof Shoulders
Beast Wave Unload X5
3mins

Dynamic
Clock Counting Up for Dynamic Warm Up, including, but not limited to :
Leopard Crawl
Bear Walk
Ladder Drills
A, B, C March/Skip Drills
Green Banded forward, Backward, Side pulls
Broad jumps
12 mins

15 mins

4, 3, 2, 1... GO

Stations listed in order of flow :

STATION A : HOLD & RUN
DBL DB ARMS EXT LEG LOWER (15lbs - 35lbs)

Curve

STATION B : STEP & SKIP
Box Ups w/ plate
SKIP
use station to aid in log jams, if needed

STATION C : HOP & ROW
Hurdle Hop w/ sprawl & fast feet (2 set up)

ROW

Partners are both to complete DISTANCE on machines before moving to next STATION, tagging one another once distance is completed.
Goal is to complete ROUNDS 1 - 4.

FIRE DRILL
Run Fire Drill BEFORE starting Rounds For TIME
Clock set for 25s ON : 10s OFF X 6 (4mins)

DISTANCES PER ROUND
ROUND 1 : 100m ROW/RUN (0.07) / SKIP (100 jumps)
ROUND 2 : 200m ROW/RUN (0.12) / SKIP (200 jumps)
ROUND 3 : 300m ROW/RUN (0.18) / SKIP (300 jumps)
ROUND 4 : 400m ROW/RUN (0.25) / SKIP (400 jumps)

*BONUS ROUND 5 : 500m ROW/SKI/RUN (.31)

GOAL REPS PER ROUND take break if you finish your reps, if you don't.... MOVE ON

ROUND 1 : 15 (total hops & per leg)
ROUND 2 : 20 (total Hops & per leg)
ROUND 3 : 25 (total hops & per leg)
ROUND 4 : 30 (total hops & per leg)
*BONUS ROUND 5 : 35 (total hops & per leg)

25mins

35mins (5mins explain & set up, 4mins Fire Drill)