Warm-up Drills
I. Run 400m or Row 500m
II. Dynamic Series
III. Scorpion Sandwich/Yoga Poses
IV. Mobility
Impact/Focus: CFE Time Trial
Warmup Sets:
I. Row 2x 500m (w/ :30r)
OR
II. Run 2x 400m (w/ :30r)
* Rest for as long as necessary, then…
Time Trial:
I. Row 1000m for time
OR
II. Run 800m for time
* Rest 1:00, then…
Cool Down Sets:
I. Row 2x 500m (w/ :30r)
OR
II. Run 2x 400m (w/ :30r)
Post Time Trial times to comments (bonus points if you add your warm-up/cool-down times).
“Fight Gone Internal”
4 Rounds for max reps:
1:00 DB Push Press (35/20# x2)
* Rest :15
1:00 Slamball/Hammer Strikes
* Rest :15
1:00 Burpees
* Rest :15
1:00 Abmat Sit-Ups
* Rest :15
Post scores to comments (one big rep count, à la Fight Gone Bad)
800m : 4:58
“Fight Gone Internal “ : 320 (20#10#?)