Specific Warm-Up:
2 sets:
1 shuttle run (10 ft)
1 shuttle run (20 ft)
1 shuttle run (30 ft)
5 burpees
– Rest 1:00 between sets.
WOD:
Every 3:00 for 7 sets:
:45 to complete:
1 shuttle run (10 ft)
1 shuttle run (20 ft)
1 shuttle run (30 ft)
Max-reps burpees
– Rest the remaining 2:15.
Intermediate:
Every 3:00 for 7 sets:
:45 to complete:
1 shuttle run (10 ft)
1 shuttle run (20 ft)
1 shuttle run (30 ft)
Max-reps burpees
– Rest the remaining 2:15.
Beginner:
Every 3:00 for 7 sets:
:45 to complete:
1 shuttle run (10 ft)
1 shuttle run (20 ft)
Max-reps up-downs
– Rest the remaining 2:15.
Home Workout:
Same as Rx
Movement scaling options:
Shuttle Run: Distance, shuttle run substitutions.
Burpee: Up-downs, mountain climbers, low-box step-ups
Cool down:
2 sets:
:30 foam roll IT band/leg
:30 lacrosse ball roll/foot