CAP_SIXTY:
Warmup
5 min Run (or machine if choice if you have) – @ (1 min at 50%, 1 min @70%, 1 min @90%, 2 min at 60% – focus on breathing and bringing heart rate back down)
Into,
3 rds
30’ Inch worm
30’ bear crawl
10 pushups
30’ alt high legs (hamstring)
30’ pull heal to butt
+
3 rds
10 pushup to downward dog
10 alt lunges w/ Samson stretch
10 inverted scap squeezes (handstand hold)
10 alt shoulder taps in plank position (advanced can go while inverted in HS hold)
///
Workout:
AFAP
50 calorie row
40 power cleans 135/93
30 thrusters
20 ring muscle ups
100’ HS walk
+
becomplete:
1. db single arm Row w/ twist rotation at top (chest towards dB) x 8 reps each side x 4 sets each side
2. Front rack single leg step ups x 10 reps each side x 3-4 sets : controlled eccentric and movement is most important
3. (a) thoracic Bridge x :30-:45. (b) :30-:45 dynamic stretch of downward dog x 5 sets through this superset
4. Waiters Carry x 40-50’ x 5x each arm ; rest accordingly
5. Weighted Situps 3 x 20
6. Crossover symmetry
///
Minimal Equipment. . .
50 bar facing burpees
40 power cleans 135/93
30 thrusters
20 (1+1) push-up + strict pullups
100’ HS walk
No Equipment:
50 burpees
400m run + 40 good mornings to parallel
30 Air SqT High Jumps
20 Strict HSPU
100’ HS walk