13.10. 2017 HERO WORKOUT TK

Warm-Up. Deep Squat Progressions x 5 reps Band Distracted Ankle Pulse x 30 seconds per side Followed by… Two or Three sets of: Shuttle Runs x 4 (place cones 30′ apart) Forward/Backward Leg Swings x 10 reps per side Banded Pass Thrus in Bottom of the Squat x 10 reps Lateral Leg Swings x 10 reps per side Workout: Every 10 minutes, for 30 minutes (3 sets) for times: 500 Meter Row 20 Chest-to-Bar Pull-Ups 20/15 Calories of Assault Bike 20 Alternating Pistols 400 Meter AirBike/ SkiErg Postworkout: 4 Rounds of 10 Biceps curls 10 Triceps curls

Warm up: Banded Scarecrow 30-60 seconds per position Wall Slides x 5 Scapular Push-Ups x 10-15 reps Followed by… Pec Stick (or Medicine Ball Activation)  x 90 seconds Followed by… Every Minute on the Minute for 4 minutes (2 sets): Station 1 – Glute Bridges x 10 Station 2 – Paloff Side Steps x 4-5 each side Then… Strength: Every 90 seconds, for 12 minutes (8 sets): Bench Press x 3 reps @ 21X1 Use approximately 70% of your 1-RM, and focus on the speed of the concentric motion – from your chest to full lockout. You want to make that phase as quick and explosive as possible. Workout: Two rounds for time of: 30 Calories of Rowing 25 Toes to Bar 20 Single-Arm Dumbbell Push Press* (25/17Kg) *For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position. You must perform 10 reps on one arm before switching to the next arm – 10 Left, 10 Right.

Warm Up: Thoracic Iso Holds Followed by… Two Sets: Banded Good Mornings x 20 reps Bird Dogs x 20 reps Wall Climbs x 2-3 Then… Strength: Deadlift x 15 reps Rest 15-20 seconds Handstand Push-Ups x Max Reps Rest 2 minutes Deadlift x 10 reps Rest 15-20 seconds Handstand Push-Ups x Max Reps Rest 2 minutes Deadlift x 5 reps Rest 15-20 seconds Handstand Push-Ups x Max Reps Workout: 4 Rounds of 2 minute AMRAP Against a 2-minute running clock, complete as many rounds and reps as possible of: 10 Box Jumps 10 Push Press (60Kg/40Kg) Rest 2 minutes between sets Postworkout: 15 minutes of 8 Straight deadlifts 8 Hex squats 15 Leg bandy extensions 15 leg bandy curls Rest 1 minute between rounds