Workout

Warm up: 
200 m run (once)
Then
10 mins or 3 rounds:
10 air squats
10 high knees
10 but kicks
10 walking lunges
10 pushups
Then
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1000m row for time or 800m run (if no rower)

 

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10 minute rest

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3rounds:

6 Power cleans #135

8 walking Lunges front racked #135

10 burpee over bar

200 meter farmers carry #70 Kettle bells or DB's each hand

 

Cool Down: 200m walk 15-20 mins dynamic hip, thigh, and back stretching. 

foam rolling (if available) the quads, thighs, and calves 15 seconds per area and 30 seconds slow entire back. 

 

 


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