Cycle 1: Day 4
A) Warm Up:
Accumulate 1:00 each side of:
Shoulder Stretch
Hamstring Stretch
Accumulate 2:00 in the
Deep Squat position
then:
Jog 400m
B) Conditioning:
Benchmark #5
Sit-up Bench Mark:
1:00 Max Effort Sit Ups
Rest 3:00 then:
Plank Hold:
15 sec on / 15 sec off
For 4:00
Rest as needed then:
Benchmark #6
5 Rounds for Time:
10 Alternating DB Snatches
(Dumbell must return to ground each rep)
Run 200m
C) Cool Down:
Accumulate 1:00 in Upward Dog Position
Accumulate 1:00 in Downward Dog Position
*Alternate between the two as needed
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