AM Session:
Obj: Work Capacity
Warm-up:
3 Rounds
3x Scotty Bobs – 15#/25#
8x Goblet Squats – 15/25#
8x Sit-ups
200m Run
Instep Stretch
Training:
(1) 9 Rounds
6x Burpees
6x Dumbell Front Squat –
15#/25#
Run 200m
Rest 30 sec
(2) 3 Rounds, do as many repetitions per round as possible, (each round lasts 2 min.)
20 sec. Sit-Ups
20 sec. Seated Russian
Twist – 15#/25# Dumbbell
20 sec. Face Down Back
Extension
40 sec. Front Bridge
20 sec. Rest
(3) 3 Rounds
Foam Roll Chest, Shoulders,
Biceps
3x Shoulder Scarecrow –
No weight
Lat+Pec Stretch
PM Session:
Obj: Evening Run/Walk
(1) Jog/Walk for 30 minutes @ easy pace – no structured pace, just move continuously for 30 minutes.
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