Friday 7.31


10 Leg Swings Front to back (10 ea)

10 Lateral Leg Swings (10 ea)

10 sumo squat to reach (5 ea)

Followed by…

(.30 on, .30 off)

High Knees

Butt Kickers

Glute Bridges

Air Squats


3-4 sets:

10 Reverse Lunge steps, Right leg

10 Reverse Lunge steps, Left leg

10 Back Squats

Use a light enough weight where you don’t have to drop or rack the bar.


For time:


Alt. DB/KB step-ups (35/20)

Calorie Row or Bike

Russian KB/DB Swing (“heavy”)

Sub for Rowing or Bike:

Run 800meters

Run 400meters

Run 200meters