Workout

Warm up: 3 rounds or 10 mins of

10 airsquats

10 walking lunges

10 sit ups

 

back squat @ 30X2; 5x@65%, 5x@75%, 5x@85%; rest 4-5 min b/t sets

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Then

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B1. 15 ring dips unbroken; rest 20 sec

B2. 15 toes to bar unbroken or knees to elbow; rest 90 sec x 6

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Then

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800m run max effort for time.

 

Cool down: 200 m walk; 10-15 mins of dynamic hip, thigh, and shoulder stretching


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