13.10. 2017 HERO WORKOUT TK

Warm-Up: Banded Scarecrow x 30-60 seconds per position Couch Stretch x 60-90 seconds per leg Lat Stretch x 60-90 seconds per arm Lunge Matrix x 5 steps each direction Plank Shoulder Taps x 20-30 reps Followed by… Kettlebell Complex x 2 sets (one with each arm): Overhead Carry x 25 yards Rest as needed Then… Workout A. In teams of two, each member must complete the following for time: Row 1000 Meters 15 Burpee Box Jump-Overs (24″/20″) 30 Pull-Ups 60 Kettlebell Swings (32/24 kg) Each team must perform this with one lane of equipment, so Partner A will start on the row, and Partner B will begin after Partner A has started on Burpee Box Jump-Overs After finishing, Partner A must rest until Partner B has finished the final kettlebell swing, and then… Workout B. In teams of two, each member must complete the following for time: Airdyne 800 Meters 15 Burpee Box Jump-Overs (24″/20″) 30 Pull-Ups 60 Kettlebell Swings (32/24 kg) Perform in the same format as Part A; Partner B does not start the run until Partner A has completed the 800 meters.

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