Mash Up – Trying something new. Courtesy of Coach Jason who would do this when he was overseas.
First 10:00 mins stretching/mobility and setting up for the Mash which includes a warm up of the strength portion.
Then
With a running clock,
0:00-8:00
5 Bent over ITYs
5 Tuck Jumps
5 KB Kang Squats
Rest 1 Min
09:00-18:00
Every 1:30
2 DL + 2 HPC + 2 Front Squats + 2 Push Jerks. Build to heavy complex with proper technique
2 min Rest
20:00-30:00
3 RFT:
15 Cal Row / 20 Cal AB
20 Push-ups
15 Cal Row / 20 Cal AB
20 Box Jump Overs (24/20)
15 Cal Row / 20 Cal AB
20 GHD Sit-ups *sub weighted sit-ups
2 min Rest
32:00-39:00
1,1 2,2 3,3 4,4 …… to 10 and back down 10,10 9,9 8,8 7,7 ……
Pull up
DB Shoulder to Over head 50/35
1 Min Rest
40:00-48:00
1 mile run / 2000 m row
Scale to as needed to 800 m run/1000 m row
When time runs out each round or section no matter where athletes are they rest and move to next workout or movement. Mash will build endurance and mental game.