Ft. Ben Fit – Performance
Warm-up
General Warm-up
Mobility:
5 each way Lying Knees Bent Side to Side
5 Iron Crosses each way
Flexibility:
20-30 seconds each side Lying Hamstring Stretch
20-30 seconds each side Lying Quad Stretch
20-30 seconds each side Pigeon Stretch
20-30 seconds each side Lat Stretch on Rig
Movement:
10yd Lunge and Reach Overhead
10yd Alternating Groin Stretch
10yd Bunny Hops
10yd Broad Jumps
Specific Warm-up Prep:
15 Burpees
WOD Prep
Alt. EMOM 3
M1: 30 second Row
M2: 30 second Bike
M3: 30 second Ski
WOD (Time)
“3 Amigos” Post-test
For Time
50/40, 40/32, 30/24, 20/16, 10/8 of
Calorie Row
Calorie Bike
Calorie Ski
SCORE: Time
GOAL: 38:00-45:00
PACE: Steady Eddy or Betty…find a pace early, breath, move, stay consistent
Leave a Reply