2021/02/13
General Warm-Up
Warm-up
1:00 Easy running
5 Inchworms + push-ups and squats
15 Band pull aparts or rear delt raises
0:30 Spiderman walk
5 Inchworms + push-ups and squats
15 Band pull aparts or rear delt raises
0:30 Spiderman walk
Metcon
Severin (Time)
50 Strict Pull-ups
100 Hand Release Push-ups
Run 5k
If you’ve got a 20# vest or body armor, wear it.
In honor of U.S. Army Sergeant First Class Severin W. Summers III, 43, of Bentonia, MS, died August 2, 2009 in Qole Gerdsar, Afghanistan
100 Hand Release Push-ups
Run 5k
If you’ve got a 20# vest or body armor, wear it.
In honor of U.S. Army Sergeant First Class Severin W. Summers III, 43, of Bentonia, MS, died August 2, 2009 in Qole Gerdsar, Afghanistan
Cool Down / Mobility
Warm-up
Lower Leg Prep Routine
10 Dynamic calf and hamstring stretch with feet together
1:00/1:00 Single leg kneeling ankle stretch
1:00 Sit on heels with feet flat
1:00 Sit on heels with toes curled
1:00 Sit on heels with feet flat (leaning back)
1:00 Sit on heels with toes curled (leaning back)
10 Dynamic calf and hamstring stretch with feet together
1:00/1:00 Single leg kneeling ankle stretch
1:00 Sit on heels with feet flat
1:00 Sit on heels with toes curled
1:00 Sit on heels with feet flat (leaning back)
1:00 Sit on heels with toes curled (leaning back)
Strict Pull-ups
*Consider not wearing a vest and/or reducing the reps if 50 reps will take longer than 8:00-10:00 to complete.
*Strict band-assisted pull-up.
*Ring row.
*Truck rows, bent over bag rows, toe strap rows, etc
Hand Release Push-ups
*Consider not wearing a vest and/or reducing the reps if 100 reps will take longer than 8:00-10:00 to complete.
*Incline push-up at a height that you can achieve a rigid midline and 10 reps.
5k run
*This can be completed by running or walking.
*No weight vest.
*Reduce the distance if the run will take longer then 30:00.