Tabata
(8x Rounds :20 Work with :10 Rest)
Air Squats
Plank
Get ~5:00 of Mobility
Examples: https://warriormindset.us/mobility-recovery/
12:00 EMOM
3-3-2-2-1-1-1-1-2-2-3-3
Clean & Jerk @ 75% Push-Press
Rest 5:00
10x Rounds (:20 work :40 Rest)
DB/KB Alt Clean & Jerk AHAP#
Rest 5:00
20:00 EMOM
Min 1: 10x Thruster 75#/55# (light-ish)
Min 2: 200m Run
Min 3: Rest
3x Rounds
10x Air Squats
10x Down Dog Push-ups
20x High Knees
Get ~5:00 of Mobility
Examples: https://warriormindset.us/mobility-recovery/
30x Rounds
:40 secs on :20 sec off
1x Burpee
2x Air Squats
3x Push Ups
4x Lunges
:30 Plank
:30 Wall Sit
20x Toe Touches
10x Burpees (or up-downs)
Get ~5:00 of Mobility
Examples: https://warriormindset.us/mobility-recovery/
3x Rounds
8x 1xDB Alt Devil Press
20x Lunges
20x Burpees
20x Lunges
8x 1xDB Alt Devil Press
200m Run
*???? 1-?????? ??????? ??????
FINISHER
2:00 Max Reps Sit-ups
2x Tabata (16x Rounds :20 Work with :10 Rest)
Jumping Jacks
Plank
Get ~5:00 of Mobility
Examples: https://warriormindset.us/mobility-recovery/
50x Box Jump Overs
50x 2xDB/KB Sumo DL High Pulls
50x Ring Rows
50x Plank Shoulder Taps
50x 2xDB Bent Over Rows
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.