LUNDI 24/02/2020

WARM-UP
ON A 10:00 RUNNING CLOCK…3-4 ROUNDS
100m Run
10 Reverse Lunges w/ Twist
10 Push Up to Pike
8 Box Step Ups
8 Up Downs (:01 Pause in Perfect Plank)

TEACHING

BOX JUMP + STEP-DOWN —

1. Opening of the hip at the finishing position of the Box Jump
2. Stepping down with one foot and as soon as the other foot touches the ground perform another jump to improve cycle
time

DBL KB FRONT RACK LUNGES —

1. A solid front rack position by keeping the elbows high and core braced
2. Keeping the knees from tracking over the toes when stepping into the Lunge

HAND RELEASE PUSH-UPS —

1. Elbows close to the body to prevent from putting unnecessary tension on the shoulder
2. Chest all the way to the ground and quickly release the hand and return them to the ground to perform the next rep

UP DOWNS —

1. Sprawl back and keep the body from sagging to the floor
2. Go with a wider stance to create a faster cycle time

WORKOUT

FOR TIME
400m Run
50 Box Jump + Step-Down (24/20)
40 DBL KB Front Rack Lunges (35/25)
30 Hand Release Push-ups
50 Up-Downs
30 Hand Release Push-ups
40 DBL KB FR Lunges
50 Box Jump + Step-Down
400m Run
*Weight Vest Optional
(Score is Time)