Get ~15:00 of Mobility
Aductor Stretch
Banded Stretches
Couch Stretch
IT Band
Neck Stretches
Pigeon Pose
QL Stretch
Get ~5:00 of Mobility
Examples: https://warriormindset.us/mobility-recovery/
20-30:00 of active recovery – run/jog/ruck/bike/walk
3x Rounds
10x Air Squats
10x Down Dog Push-ups
20x High Knees
Get ~5:00 of Mobility
Examples: https://warriormindset.us/mobility-recovery/
800m Run
Rest 4:00
400m Run
Rest 3:00
200m Run
Rest 2:00
400m Run
Rest 4:00
800m Run
*Run what you can run, if you are a good runner, go all out. If you are a new runner, just jog. If you cannot jog the entire distance walk as fast as you can. – but keep moving for the run portion.
20x Burpees (or 10x Up-Downs)
Get ~5:00 of Mobility
Examples: https://warriormindset.us/mobility-recovery/
Tabata For Each Movement (:20 Work / :10 Rest) [32:00]
RKBS
Goblet Squats
Push-ups
Lunges (hold Medball)
Medball Sit-Ups
Box Jumps (or Step Ups)
Plate Ground-to-Overhead
Air Squats
:30 Plank
:30 Wall Sit
20x Toe Touches
10x Burpees (or up-downs)
Get ~5:00 of Mobility
Examples: https://warriormindset.us/mobility-recovery/
20:00 CAP
From 0 – 8:00
50-40-30-20-10
Mountain Climbers
Air Squats
From 8:00 – 14:00
40-30-20-10
Mountain Climbers
Push-Ups
From 14:00 – 20:00
30-20-10
Mountain Climbers
Burpees
*if you finish before the time-switch, rest.
**If you don’t finish, move on to next workout section.
FINISHER
400m DB Farmer Carry AHAP#
2:00 Rest
400m DB Farmer Carry AHAP#
10x Air Squats
10x Good Morning w/band or w/o band
6x Runner Stretch
20x Toe Touches
Get ~5:00 of Mobility
Examples: https://warriormindset.us/mobility-recovery/
For Time
400m Run
30x Lunges
400m Run
30x Burpees
400m Run
30x Push-ups
400m Run
2:00 Plank
400m Run
1:00 Plank
400m Run