Back Squat 1RM
4 Ring Dips / Box Dips
6 Toes to Bar
12 Air Squats
Run: For athletes who will run slower than a 2:30/400m pace, reduce distance to 300m.
Ring Dip: Athlete should be able to complete every round in no more than two sets with short breaks. Scale repetitions accordingly. Scale movement to pushup.
Air Squat: Athlete should be able to complete each set in no more than 30 seconds. Scale repetitions accordingly. For athletes who have trouble maintaining good posture at depth, scale repetitions to 6-8 and perform a counterbalance goblet squat with light weight instead.
1) Assault Bike 3×50/35 Calories @ 9
1a) GHD Hip Extensions x 15 (controlled eccentric)
1b) Side Plank Hold x :35s – :45s