Monday 6/4

Warm-up Pigeon 30 seconds/side

Spidey lunge 30 seconds/side

+

3 Sets

Run 100m

Mini Band Clam shells x 10/side *standing

Mini Band Glute bridge x 20

KB Reverse Lunge + Lateral Lunge x 6/side Strength Back Squat (3x5 @75-80%; 30X1 Tempo) each set begins every 3 minutes Metcon (4 Rounds for reps) 4 Sets:

4 Minute AMRAP @ 85-90%:

400m Run

12 Box Jump Overs, 24/20#

AMRAP Back Squats, 135/95#

Rest 2 Minutes Extra Work A.1: Dual KB Stiff Legged Deadlift (3x10; Tempo 30X1) A.2: Bent knee hollow hold (3x60 Seconds; Rest 60 Seconds) reps=seconds #workoutoftheday