Warmup
Time: 20
Lower Back/T-spine SMR (5 min)
+
200m Run
+
10 Leg Swings (forward-back)
10 Leg Swings (side-side)
12 Air Squats 2s negative
12 Press with light DB
x2
Part 1
Time: 25
Primary: Ventilation - Secondary: Plumbing
3 Rounds (18 minute Cap)
400m Run
15 Thrusters 75/55->55/35->45/25
10 Bar Facing Burpees->Bar Facing Bodybuilders->To Box
15 Box Jump Overs 24/20->20/14->Step-overs
Members should expect heavy breathing and high heart rate (90%+). Thrusters should be done in no more than 2 sets and movement should consistent for all other elements. Scale in order to meet these requirements and keep intensity high.
Part 2
Time: 15
Primary: Plumbing - Secondary: Ventilation
Sled Push
20-30 Meters
Rest 90s
x5
If no sleds are available, substitute airbike sprints for 20s or 10 max height jump burpees.
These should be fast and max effort. Scale the weight so that the intervals last 10-15s, can maintain intensity through the 5 bouts, and are smooth throughout.