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Components

Bodyweight

Minimal

Settings

Workout

Jurassic Park

Warm-up

10 yd walk on toes
10 yd walk to toes backwards
10 yd walk on heels
10 yd walk feet turned out
10 yd walk feet turned in
10 yd lunge walk-arms locked out overhead
10 yd lunge walk - torso twist towards forward leg
10 yd butt kickers
10 yd high knees
10 yd bear crawl forward
10 yd bear crawl backward

-Then-
2 Rounds:
6 Lunge Elbow to the Floor (Total)
6 Air Squats with 2 sec pause in the bottom

Bodyweight (Time)

Every 5:00 (4 sets):
400m Run
30 Air Squats

Athletes Notes

WORKOUT STRATEGY & FLOW:
These are sprints! Go out hard on the 400m run. If you don't have space to run, sub 1:30 high knees.
Air squats are ideally unbroken and done at a fast pace. Stay tough!

Minimal (Time)

Every 5:00 (4 sets):
400m Run
20 Double Dumbbell Front Squats 50s/35s

Athletes Notes

WORKOUT STRATEGY & FLOW:
These are sprints! Go out hard on the 400m run. If you don't have space to run, sub 1:30 high knees.
Double dumbbell front squats: These are ideally unbroken - stay tough! If you only have one dumbbell, sub 20 goblet squats.

Accessories

3 Sets:
5 Turkish Get Ups (Each Side)
10 Cat Cow Exercises
:30 Wall Sit

Stretching:
2:00 Couch Stretch (Each Side)

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