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
