Junkyard dog warm-up 1 set:200-meter runAMRAP 6:Partner A: 8 jumps around partnerPartner B: 8 jumps around partnerPartner A: 8 jump over and crawl under partnerPartner B: 8 jump over and crawl under partner
- RX -Every 3:00 for 7 rounds:200-m run12 DB box step-overs (20/35 lb) (20/24 in)- Use two dumbbells.
- INTERMEDIATE -Every 3:00 for 7 rounds:200-m run10 DB box step-overs (15/20 lb) (20/24 in)- Use two dumbbells.
- BEGINNER -Every 3:00 for 7 rounds:200-m run8 box step-overs (12/12 in)
- MASTERS 55+ -Every 3:00 for 7 rounds:200-meter run12 DB box step-overs (15/25 lb) (20/20 in)- Use two dumbbells.
Post-workoutAccumulate:25 strict pull-ups- Advanced athletes add load.
2 sets::30 foam roll IT band/leg:30 lacrosse ball roll/foot
Same as Rx'd- If no box is available, substitute 12 double-DB walking lunges.
3 sets::20 single-arm ring plank hold, right:20 single-arm ring plank hold, left:20 L-sit hold10 strict toes-to-bars
- For the ring plank holds, lower a single ring down to a few inches off the ground. To decrease the difficulty, maintain the rigid body position, but walk your feet forward (making your body more upright as opposed to horizontal).- To reduce the difficulty of the L-sit, extend a single leg or tuck your knees toward your chest.- To scale the strict toes-to-bars try to bring your toes or knees up as high as possible.