10 min of joint prep (please start to teach the FM spinal undulation - not the Tom Weksler one)
Folks who take our mobility classes will be familiar with this.
A. Every 4 minutes x 4 sets
push press x 5-7 (go up if you hit 7 reps)
Strict TOes to Bar - advanced 5-7, beginners: 8-10 reps Everyone at a tempo of 31x1
Run 200 meters
Please do not rush on this. You should have plenty of rest time.
B. 15 min AMRAP of locomotion:
1st or second progression lizard x 1 length
crab x 1 length each direction
arm windmill (1st or 2nd progression x 1 length (change direction halfway)
step behind x 1 length
NOTE: Your goal is to work at a pace similar to a hike. Find a steady pace that you can sustain