blog

Monday

Warm-up
1 Mile Run
…Into…
2 Rounds 30s No Rest
High Knees
Butt Kickers
Jumping Jacks
Toe Taps

Strength…
10 Min EMOM
45s Max Front Squat + Lunge*
45s Max DB Floor Press**

*1 Rep = FS + Lunge L + Lunge R
**Hold Top of Glute Bridge-Up While Pressing

Workout…
4 Min AMRAP 3 Rounds
6 Up-Downs
16 Shoulder Taps
10 Lungesters*
…30s Rest Between Rounds…

*1 Rep = Single Side Reverse Lunge into Overhead Press

6min 4 Rounds 20s/10s
Push Up Knee Raise
Half Down Squat
OH Knee to Stand

Core…
4min Tabata 20s/10s 4 Rounds
Elbow Plank
Tuck Ups

Mobility…
TBC

Cool Down…
1 Mile Run

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