Friday April 21st 2017

Dynamic Warmup & Mobility:  Minute 0 – 25

  • Coaches’ Choice Group Dynamic Warm Up
    • Wrists, Ankles, Hamstrings & Shoulders
  • Running Drills
    • Hinshaw Warm ups
  • 2 Rounds of a Gymnastic Warm up Complex:

    • 4 Strict Hollow Scapular Pulls
    • 4 Hollow Scapular Pull + Super Man (Tap Swings
    • 2-4 Kipping Knee raises into Toes to Bar
    • 4 Scapular Push-ups
    • 4 Regular Push-ups
    • 2-4 Pike Push-ups

Workout: Minute 26 – 60

“It’s all Down Hill” For Time:

  • 3 Rope Climbs – Modify with 2 Laydowns for every 1 Rope Climb
  • 800m Run
  • 15 Handstand Push-ups – Modify with 15 HEAVY Dumbbell Strict Press. Should be able to get in 2-3 sets.
  • 600m Run
  • 40 Kettlebell Swings  35 / 53
  • 400m Run
  • 20 Toes to Bar – Modify with Strict Sit-ups
  • 200m

Score: Total Time

Cool Down: Any Time Left over after Workout
Roll out:

  • Ankles
  • Quads
  • Shoulders

Diablo F!T: Complete 3 rounds of 1 minute max reps with a decreasing rest (1 Minute rest in the first round, 30 second rest in the second, and no rest in the final round):

  • Run
  • Kettlebell Swings
  • Strict or weighted Sit ups
  • Rope Lay Downs

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