Frank and beans
warmup:
1 mile run then.............
3 rounds
3x Shoulder Smash
3x Squat to Stand
3/3/3 TTC
1) 6 rounds
Barbell Complex @ 85lbs
200m sprint
15x situps
60 sec rest
2) 4 rounds
6x Sandbag Getups
6x Heavy Barbell russian twists (6x each side)
50 m Waiter Walk @ 35+50lbs dumbell - 35 goes overhead
3) 2 rounds - each side
50x Glute ham leg lift
50x Shoulder handjob
Comments:
A full 3 rounds of mobility during the warmup. The more effort and attention to put towards these the more effective they are at correcting mobility issues.
Strong core + mobile hips and shoulders = less injuries
On part one really hit the 200m run hard. This is designed to be a 20 minute work capacity.......try to hit that time frame.