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, 1 Round: 10 Alternating Lunge Elbow to the Floor (Total) 5 Inchworms
The Chain Bodyweight
8 rounds: 100m Run 12 Alternating Stepback Lunges (Total) 8 Burpees
The Chain Minimal
8 rounds: 100m Run 12 Alternating Dumbbell Hang Clean and Jerks (50/35) 8 Lateral Burpees Over Dumbbell
Accessory
Superset: 2 Sets: A1. 10 Dumbbell Single Leg RDL (Each Side) A2. 20 Hip Bridges (2 sec pause at the top each rep)
*Rest :30 B/T Sets. **Superset means you will perform A1 (both legs), rest :30, perform A2 then rest :30.
