Warm Up:
Hamstring Stretch/Reach x10 (Progressively reach farther/set spine)
Bird Pickers x10
Air Squat x15
Pass Thrus x15
Pigs on Skates x15 steps
Games/Hand Release Push-Up x15
Samson Stretch x15
Backwards Run x40yds
Lateral Shuffle x40yds
Then:
Sprint Bear Crawl 20yards x8 (rest 30 seconds between attempts)
**All of the above x2
W.O.D.
400m Run
Supine Pull-Up x9 (Use low Parallel Bars)
Butterfly Sit-Up x12 (Bring a soft mat or towel for barrier)
Box Jump x15 (on park bench or any object approx. 20")
**4 rounds for Tx
Stay strong!
-Johnny
Not sure I like it Sam I Am. 15:48. Should have run faster. Couldn't.
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