“Chad”
Warm Up/Mobility
Warm-up
Banded Heel Cord
Quad Smash
PSOAS smash and floss
Quad Smash
PSOAS smash and floss
Warm-up
Start with 10 Cossack Squats
then 25 ft
Zombie Walks
Figure 4 Pulls
Single Leg RDLs
Over/Under Fence L and R
Floor Scoops
Power Skip
then 10 more Cossack Squats
then 25 ft
Zombie Walks
Figure 4 Pulls
Single Leg RDLs
Over/Under Fence L and R
Floor Scoops
Power Skip
then 10 more Cossack Squats
Metcon
CHAD (Time)
1,000 Box Step-Ups (20 in)
Wear a Ruck Pack (45/35 lb)
Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for women.
Wear a Ruck Pack (45/35 lb)
Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for women.
A ruck is a weighted backpack to simulate the gear carried during a hiking expedition.
Score is the time it takes to complete all 1,000 repetitions.
Post Workout Mobility
Oly Wall Squat ER
In Raising awareness of Veteran’s Suicide Prevention