Week 3 of the Bodyweight Warmup – RESET TO LEVEL 1

WORKOUT – “Girl Mash Up”

Performance
5 Pull Ups – 10 Push Ups – 15 Squats
200m run
21 KettleBell Swings 24/16kg – 12 Pull Ups – 400m Run
75 Wallballs 20/14# to 10’
400m Run – 12 Pull Ups – 21 KBS
200m Run
15 Squats – 10 Push Ups – 5 Pull Ups

Fitness
5 Jumping Pull Ups – 10 Push Ups – 15 Squats
200m run
21 KettleBell Russian Swings 24/16kg – 12 Jumping Pull Ups – 400m Run
75 Wallballs 20/14# to 9’
400m Run – 12 Jumping Pull Ups – 21 KBS
200m Run
15 Squats – 10 Push Ups – 5 Jumping Pull Ups

BENCHMARK TRAINING

“Jackie”

For time:

1000m Row

50 Thrusters 20/15kg

30 Pull Ups

“Jenny”

Complete as many rounds as possible in 20 minutes of:
20/15kg. overhead squats, 20 reps
20/15kg. back squats, 20 reps
400-meter run

Jennifer Moreno1

U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan, when enemy forces attacked her unit with an improvised explosive device.

MOBILITY MONDAY

Basic Mobility for Runners

Ankles:   If you know from your squat, that your ankle mobility could use some help, then it’s also going to affect the way you run. Your body will find a way to land and propel itself forward, but it will probably look like some version of this, which is the exact opposite of efficient. Not to mention, murder on your shins.