WARM UP

Track Drills

4 Min AMRAP
6 Jump Squats
6 Light KB Push Press (3R & 3L)
12 Alternating H2H Swings
1 Inchworm

PART 1:

Note – Slow everything down and take your time on these single leg and single arm movements. 

Quick article on Why we should be training single arm and single leg movements?

5 RNFT
5 R & 5 L Single Leg RDLs Holding a PAIR of DBs – DBs allow better ROM than KBs
60 sec Rest
5 R & 5 L Single Arm KB PUSH Press
60 sec Rest

 

PART 2:

FITNESS

5 Rounds for time of:
10 Barbell PUSH Press or a Pair of DB PUSH Press*
15 Full or Russian Swings
30 DUs or 15 DUs or 5 Burpees

*suggested weights for Barbells 95/65, 75/55 or Dumbbells 50/35, 35/25

SPORT

5 Rounds for time of:
7 Strict or Kipping HSPU OR 7 Barbell PUSH Press 115/75*
9 Box Jump Overs 24″/20″ (forward facing not sideways)
12 Full Swings 70/44

*these are all Push Press not Jerks be sure you know the difference

PART 3:

3-4 Rounds NFT
Accumulate 0:30 sec in L Sit Variation
0:60 Rest

For L Sits use Parallettes, or on Boxes or Hanging Versions from Rings or Pullup Bar