"CONCRETE JUNGLE"

LINE DRILLS

  • 6m. Knee Hugs
  • 6m. Knuckle Drags
  • 6m. Quad Walk
  • 6m. Cradle Walk
  • 6m. Walking Spiderman
  • 6m. Side Lunge
  • 6m. Skips
  • 6m. Butt Kicks
  • 6m. High Knees
  • 6m. Side Shuffle L/R
  • 6m. 1/2 Speed Runs
  • 6m. 3/4 Speed Runs
  • 200m Jog

 

MOBILITY

  • 1:00 Seated Quad Stretch (each side)

On the 3:00 x 7 Rounds:

  • 400 Meter Run
  • 12 Chest to Bar Pull Ups

    *Score = Sum Total Time of 7 Rounds. Enter all 7 split times.

COOLDOWN 

MOBILITY

  • 1:00 Couch Stretch (each side)
  • 1:00 Banded Lat Stretch (each side)

 

ACCESSORY

Deadlift:

  • 4 Sets of 8 @ 65% 1RM
  • 1 Sets of 8+ @ 65% 1RM
    [Leave 2-3 Reps In The Tank On Max Set]