2 Rounds – CNS PREP

  • 5 Seated Box Jumps
  • 5 Med Ball Reverse Toss

3 Rounds – Build pace a little each round

  • 15 Russian Swings
  • 15/12 Cal Assault Bike
  • rest 60sec

4 Rounds – Slow Down and Control

  • 8 Rower Pike Ups slow controlled
  • 8 Archer Ring Row Hold Switches 2sec hold each rep (alternating; 4 total per side each round)
  1.  Seated Box Jump https://youtu.be/k-z2ftl1Z04
  2. Russian Kettlebell Swing https://youtu.be/KkYOW3jDhoM
  3. Assault Bike https://youtu.be/YAehhfg3DD8
  4.  Rower Pike Ups https://youtu.be/6O8kZDgsRmo
  5. Archer Ring Row Hold Switches https://youtu.be/IhS5X6c9uIc
  6. Seated Box Jump https://youtu.be/k-z2ftl1Z04
  7. Russian Kettlebell Swing https://youtu.be/KkYOW3jDhoM
  8. Rower Pike Ups https://youtu.be/6O8kZDgsRmo
  9. Archer Ring Row Hold Switches https://youtu.be/IhS5X6c9uIc
  10. Med Ball Reverse Toss https://youtu.be/-R5Ka52qSWw

A1.) Single Leg Banded Glute Bridge

10X2; 8-10/leg; rest 60sec x 3

Demo video https://youtu.be/icQwxEMUeY8

A2.) Side Plank

30-45sec/side; rest 60sec x 3

Demo video https://youtu.be/_R389Jk0tIo

B) Deadlift From Blocks

  • 5,5,5,5; rest 3mins
  • Barbell is set up just above knee – adjust blocks appropriately. As these progress follow written instructions for bar placement.
  • Demo video https://youtu.be/iVpVk8x-VDQ

C1.) GHD Hip Extension

3131; 6-8reps; rest 45sec x 3

*Ask for GHD sub ideas if needed Demo video https://youtu.be/fJ7RX1ITukw

C2.) Single Arm Landmine Row

30X1; 6-8/arm; rest 45sec x 3

*Use lifting straps if needed

Demo video https://youtu.be/8shgaY2G1tM

C3.) Lying Banded Bicep Curls

10X0; 15-20reps; rest 90-120sec x 3

Demo video https://youtu.be/hkUyvHTVDyE

D) Turkish Get Up

10/arm – light to moderate loading *alternating arms every 2 reps

Demo video https://youtu.be/LkqIu3YpRNo