4/8/20

WARM-UP

16 knee pulls to chest

4 inchworms

16 heel pulls to butt

4 worlds greatest stretch **each side

16 toy soldier high kicks

4 kang squats

—

5 Rounds

100m Run/:30 sec

5 Burpees

HOME GYM TRACK

A. Home Gym 

AMRAP 25

5 Pull-ups

10 Push-ups

15 Air squats

**Every 5 mins complete a 200m Run

**Run Alternative

• Those not having distance marked out will run for a total of 60 seconds

**Vest is optional 

MINIMAL EQUIPMENT TRACK

B. Minimal Equipment

Same as HG

Alternative Movements

• Bent-over Rows

• Ring Rows

• Inverted Rows

• Banded Rows

• Knee Push-ups

• Elevated Push-ups

• DB Floor Chest Presses

BODY WEIGHT ONLY TRACK C. Body Weight Only

Same as HG

Alternative Movement

• Pull-up Substitution: V-ups or Lying Knee Tucks

COACHES CHALLENGE

D. CCOD

A1. Cossack Squats

3 sets x20-24 reps

+

A2. 30ft Duck Squat

**Rest as needed between supersets

MOBILITY

(Hold each one for 1 minute on each side)

• Squat opener

• Wall twist*

• Shoulder distraction

• The prayer