You know how everyone always sprints the assault bike when it is a warm up? If we told you to go at warm up pace for the workout, would you sprint that too? #reversepsychology #winningthewarmup
1. 2 min ea side hamstring with band attached to post
2. 2 min ea side couch stretch with hands on floor (this will prevent cheating stretch by hyperextending spine, try to tuck pelvis and push hips towards floor)
3 rounds of:
10 under over (with partner holding broomstick, crawl under then jump over)
10 partner wall balls
Warm up with practicing DB snatch standards (swapping hands below eye level) and burpee standards (jumping both feet in).
21-15-9 reps for time of:
Burpees, jumping over the dumbbell
Men: 22.5kg dumbbell
Women: 15kg dumbbell
Can you do this in sub 5 minutes? Top games athletes were completing this in 3-3:30!
50 GHD sit ups for time (scale to 30 reps)
3 rounds for time:
100 double unders
Accumulate 1 min holding the bottom of a ring dip – break into as many sets as necessary.
If you find this position too challenging, hold between boxes or jerk blocks and take some of your weight through your legs.