Monday
Warm-Up.
Bird Dog x 10 reps per side
Segmented Cat-Cows x 10 reps
Leg Reach x 10 reps total
Followed by…
Three rounds with a medicine ball:
Straight-Leg Sit-Ups x 10 reps (arms locked out in overhead position)
Turkish Get-Ups x 2 reps each side
Stiff-Leg Deadlifts x 10 reps
Ball Slams x 10 reps
Then…
Every 6 minutes, for 30 minutes (5 sets) for times:
500 Meter Row
15 Deadlifts (225/155 lbs)
50 Double-Unders
Note times for each set, then total them, aiming for the lowest possible working time across the five sets.
Boom Lite
Warm-Up.
Hamstring Pulse with Softball x 60 seconds per side
Bird Dog x 10 reps per side
Segmented Cat-Cows x 10 reps
Leg Reach x 10 reps total
Followed by…
Three rounds with a medicine ball:
Straight-Leg Sit-Ups x 10 reps (arms locked out in overhead position)
Turkish Get-Ups x 2 reps each side
Stiff-Leg Deadlifts x 10 reps
Ball Slams x 10 reps
Then…
Every 6 minutes, for 30 minutes (5 sets) for times:
500 Meter Row
15 Deadlifts (choose between single kettlebell, double kettlebells or barbell)
75 Single-Unders
Note times for each set, then total them, aiming for the lowest possible working time across the five sets.