Every 2:00 for 18:00
200m Run
Then Climb the Ladder
2 Burpees to Plate
2 Knees to Elbows
Continue increasing 4/4, 6/6, 8/8, etc...
Continue where you left off each round
Mobility Work:
2:00/side Foam Roll Lats 3:00/side Couch Stretch
3:00 Floss/Stretch Quads (right above knee)
ATHLETES NOTE:
Knees to Elbows is not a "scaled back" version of TTB. It actually requires a bit more abs to curl up and make contact. It also helps if you bend your arms a bit on the back portion of the kip swing.
Bodybuilding Workout: Calves, Quads and Hamstrings
- Standing Calf Raises – 4 sets x 20-30 reps
- Back Squats – 3 sets x 8-10 reps
- Leg Press Calf Raises – 4 sets x 20-30 reps
- Hack Squats – 3 sets x 8-10 reps
- Leg Presses FST-7 – 7 sets x 8-10 reps
- Stiff-Leg Deadlifts – 3 sets x 8-10 reps
- Prone Leg Curls w/band FST-7 – 7 sets x 8-10 reps