A. 7 RFQ [30]:
Any cardio / machine
10-15 Barbell Curls (1 ‘fast’ set)
10-15 Strict Presses (1 ‘fast’ set)
0:20-0:30 Hanging flutter kicks (toes pointed) or “bicycle knees”*
15-20 ABMSU

*For flutter kicks, beginner athletes can keep knees slightly bent. Intermediate athletes can keep legs low and advanced athletes should strive to keep legs close to horizontal while fluttering.

Cardio / Machine options (mix ‘n’ match):

  • 800m BikeErg OR
  • 300m SkiErg OR
  • 300m Jog OR
  • 100 DU (~2:00 DU Practice) OR
  • 0.20 miles Assault Runner OR
  • 4-6 sled pushes (gym length)

B. Mobility [20]

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