Warm-up Drills
I. Run 400m
II. 6:00 Dynamic Movement
25 ft x Duck Walk
25 ft x Crab Walk
25 ft x Walking Lunges
25 ft x Bear Crawl
25 ft x Inchworms
III. Mobility
Impact/Focus: M.E. Walking Lunges
With the barbell in the back rack position, attempt to move the most weight 50ft. The weight must be taken from the floor and is only unsuccessful when the barbell hits the deck. Starting weight is 75/45.
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“Connectivity Stimulus”
3 rounds for time of
Row 500m
50 x Double-unders
25 x V-Ups
Then immediately into 3 rounds for time of
Max Reps x Bench Press (1xBW)
Run 200m
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M.E. Walking Lunges 53#
“Connectivity Stimulus”
33:51
ME walking lunges 105#
Connectivity stimulus
14:20/7:41. Reps 7/7/9 @95#
Results impacted by severe calf muscle cramp during 400m “warm-up” run:
“M.E. Walking Lunges” : 85#
“Connectivity Stimulus”: 17:55 (SUx3)/6:30
20 Bench Press @ 95#/200m Row (See above)