Warm up:
400m run
Tabata (40 seconds on/20 seconds off) – range of motion drills & complex stretching
• Pass throughs (PVC)
• Romanian push up
• Supermans
X 3 rounds
Durability:
“Half deck”
• Hearts – Commando pull ups
• Diamonds – Double unders
• Clubs – Hang cleans (85lb/55lb)
• Spades – Robles box jump (20″/14″)
• Joker – 3 min sprint on Aerdyne
Work capacity:
1 mile run
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