Join Virtual Class @8am and Bulletproof Back @9am
Click HERE
Miss Class? Check out the archived footage HERE
Click HERE
Miss Class? Check out the archived footage HERE
5k Run or 1hr Ruck
For ruck, starting at 20/14# w/vest or backpack.
Experienced athletes can add more weight
Dipping thy toes? Laptop or 6-pack seltzers
Mods:
4k (2.48m), if consecutive miles are not held under 10minutes
3k (1.8m), if consecutive miles are not held under 12
30m Ruck- 15m out, 15m back
30min bike/row
30min bike/row with :30 plank or hollow hold every 2:00 until time is up
Warm Up:
200m or 1 min run/bike/row
:30 Jumping Jacks/Jills
:30 Turtle Hurders
:30 Mountain Climbers
:30 knee to chest
400m run or 2 min /run/bike row
:30 over the hurdle forward
:30 figure 4
:30 alternating samson lunge, focus on reaching up
:30 soldier kick, focus on aggressive pull down to full stand
200m or 1 min run/bike/row
:30 high knees, focus on elbows close + arm swing with arms bent at 90 degrees
:30 butt kicks, heels hit butt, knees pointed towards the ground
:30 straight leg drill, think toe taps to a plate, shallow height
:30 toes in walk, heels elevated and away from each other
200m or 1 min run/bike/row
Ruck?
All of the above PLUS
1 min plank with your weight
1 min good morning with your weight