Jan 5, 2022 (Minimum Equipment Inspired)

  • “General W/U”
    200m Run (or) 250m Row
    10 ea = Abs of choice, B&R of choice, Push of choice, Pull of choice, Squat, C/P
    Abs? crunch, sit up, leg lift, V Up, etc…
    B&R? Superman, opposite arm/leg Superman, Cat/Cow, Cobra/Downward Dog, etc…
    Push? Push Up (various), Floor Press, Band Press (Seated? Standing?) etc…
    Pull? Pull Up (various), BOR (BB, DB, KB), Band Pull (Seated? Standing) etc…
    Squat & Cherry Picker - just grease the wheels so to speak, controlled & performed full ROM
    200m Run (or) 250m Row

  • “Specific W/U” perform 3-5 reps each move from w/o 1 & w/o 2 controlled & performed well

  • W/O 1 (perform as a circuit, recover :30-:60 as needed, repeat)
    6 Push Up w/ Dbl Tap
    9 Pull Ups (or) HEAVY BOR
    12 Eye Level KB/DB Swings

  • Run 400m (or) Row 500m between W/O1 & W/O 2

  • W/O 2 (perform as a circuit, recover :30-:60 as needed, repeat)
    Run 200 Meters (or) Row 250m
    10 Single Arm DB Squat (Left) ((front rack or OH u choose))
    10 L Box Step Up (or) 5 Box Jumps
    10 Single Arm Squat (Right) ((front rack or OH u choose))
    10 R Box Step Up (or) 5 Box Jumps
    Run 200 Meters (or) Row 250m

Courtney Maxwell