1.6. 2018 HERO WORKOUT

Warm up: Tabata x 2 sets of 10 rounds each of: Single-Arm Plank Alternating Lateral Lunges Side Plank Air Squats Hollow Hold or Rock Plank Shoulder Taps V-Ups Bear Crawl Frog Jumps Wall Climbs Workout: In teams of two, complete as many rounds and reps as possible in 30 minutes of: 400 Meter Run 30 Kettlebell Goblet squats (32/24 kg) 20 Box Jump-Overs (24″/20″) Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 30 Goblet squats, Partner A will perform 20 Box jump overs, and Partner B will run 400 meters – and so on for 30 minutes. Postworkout: Your choice for abdomen

Warm up: 3 Rounds of 5 Wall Walks 10 DB Row each arm 15 Push ups Followed by… Every Minute on the Minute for 6 minutes (2 sets): Station 2 – Hip Bridges x 10 Station 3 – Paloff Side Steps x 4-5 each side Then… Strenghth: Every 2 minutes, for 16 minutes (8 sets) of: Bench Press x 1 rep @ 20X0 Suggested loading per set (by % of 1-RM): 75, 80, 85, 88, 91, 93, 95, 95+ Workout: “Strict JT” Complete rounds of 21, 15 and 9 reps for time of: Strict Handstand Push-Ups Strict Ring Dips Strict Push-Ups

Warm-Up: Two sets of: Perform 30 seconds on each side of the following movements… *Station 1 – Banded Palloff Hold* Station 2 – Banded Lateral Monster Walk *Station 3 – Single-Leg Glute Bridge Hold *Station 4 – Side Plank Hold *Station 5 – Dynamic Bulgarian Split Squat Jumps Move through this with as little rest between movements as possible. It should take between 12-15 minutes in total. Then… Every 8 minutes, for 32 minutes (4 sets) of: 500 Meter Row 3 Snatches 70-75% of 1-RM Snatch 400 Meter Run 3 Snatches 70-75% of 1-RM Snatch