
Friday 7.31
Warm-up
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
Strength
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.
Workout
For time:
30-20-10
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