Thursday, September 26, 2019

A. Warm up.

lunge complex x 10

inch worms x 10

lateral squaTs x 10

lat foam rolling x :20side

B. Part 1:

:40 moderate run

:20 walk

:30 harder run

:30 walk

:20 hardest run

:40 walk

x2 rounds

rest 1-2 minutes

15 minutes

1 rope climb or 5 barbell inverted rows

10 DB cossack squats

40 mountain climbers

10 plate sit ups (arms straight OH)

rest 1-2 minutes

:15 sprint on air runner or bike

:45 easy

x5 sets

**really push the sprint here

Kevin Glass354