Warm Up

2x:

  • Short Lap
  • 10 Jumping Pullups
  • 12 Steps Duck Walk
  • 10 Precision Jumps - upgrade to rail if confident

Mobility

Wall calf stretch

Progress Measurement Week

Spend 15:00 to find your current:

  • NJ Ave Sprint Time
  • Short Lap Time
  • Strict Pullups
  • Pushups in one minute
  • Situps (abmat, no anchors) in one minute
  • Long Lap Time - 2 attempts 5 minutes rest
  • 500m Row Time
  • 1000m Row Time
  • Back Squat 1RM
  • Deadlift 1RM
  • Overhead Press 1RM
  • Benchpress 1RM

Go in order as much as possible, doing bolded exrcises whenver possible, complete checklist

 

Workout:

4 rounds for time:

Broad Jump Burpees up and back

Heavy Chinese DB rows - 10  alternate side per round  

Comment