Warm up
2:30 Amrap
5 shoulder pass throughs w/ pvc pipe
10 good mornings
10 hip rotations
2:30 Amrap
1 inch worm w/push up
10s downward dog
10s childs pose
2:30 Amrap
100 m row
10 squats
10 stiff leg deadlifts (very light)
Workout
7:00 Amrap (write down how many rounds you do)
15 body weight squat
15 db sumo squat
15 calf raise
3:00 rest
7:00 Amrap (write down how many rounds you do)
7 barbell squats (light to moderate weight)
14 back lunges (body weight only)
14 alternating fire hydrants (7 each side)
3:00 rest
7:00 Amrap (write down how many rounds you do)
12 leg curl
12 leg extension
12 heel elevated DB squat (db in each hands, hands off to side)
3:00 rest
7:00 conditioning of your choice
Bike, run, row, ski
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