Warm-up: 20ft butt kickers, 20ft high knees, 20ft side shuffle each direction, 20ft Duck walk, 20ft lunge + Reach, 20ft inch worm
Pre-mobilty: T-spine mobilization
Health
A. Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Pistol Progressions x 10 reps
Station 2 – 30 seconds Handstand hold
Station 3 – 30-45s seconds of Hollow Body Hold
Station 4 – Pull ups x 6-10 or Negatives x 3-5
B.
Three sets for max reps of:
60 seconds of Burpees
Rest 60 seconds
60 seconds of Box Jump or Step-Overs
Rest 60 seconds
60 seconds of Dumbbell Plank Rows
(hold push-up position, row left, row right…repeat)
Rest 60 seconds
60 seconds of Toes to Bar or Knee Raises
Rest 60 seconds
Classic:
From Invictus
A. Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Alt Pistols x 10-14 reps
Station 2 – 30 seconds for Max Reps of Strict Handstand Push-Ups or 5-second Eccentric Descent Handstand Push-Ups
Station 3 – 60 seconds of Hollow Body Hold
Station 4 – Bar Muscle-Ups or Ring Muscle-Ups or Transisitons x 3-5 reps
B. Three sets for max reps of:
60 seconds of Burpees
Rest 60 seconds
60 seconds of Box Jump or Step-Overs
Rest 60 seconds
60 seconds of Dumbbell Plank Rows
(hold push-up position, row left, row right…repeat)
Rest 60 seconds
60 seconds of Toes to Bar
Rest 60 seconds
C. Mobility = Foam Roll