WORKOUT OF THE DAY
CONDITIONING
3 sets of:
200m Run @70% pace
200m Recovery Jog
*No rest between sets
3 sets of:
200m Run @70% pace
200m Recovery Jog
*No rest between sets
STRENGTH
4 sets of:
Max rep Hip Raises @ 40% Back Squat 1RM
*90sec rest between sets
*90sec rest between sets
CHOOSE YOUR OWN ADVENTURE
OPTIONAL FUNCTIONAL BODYBUILDING
4 sets of:
10 Barbell Cossack squats (back rack) @20% of your 1RM back squat
3 Turkish Get-ups each handThen, Time/energy permitting:
4 sets of:
10 Barbell Cossack squats (back rack) @20% of your 1RM back squat
3 Turkish Get-ups each handThen, Time/energy permitting:
3 sets with NO REST between sets of:
10 DB Bicep Curls each arm
10 Tricep Kick-backs each arm
10 DB Bicep Curls each arm
10 Tricep Kick-backs each arm
OPTIONAL ZUU
With a partner, alternate full rounds for 3 rounds each of:
20 Frogs
20m Bear Crawl (10m forward, 10m backward)
-then-
Alternate full rounds for 3 rounds each of:
20 Mustangs
20 Kick-sits
-then-
Alternate full rounds for 3 each of:
30 sec Hollow Hold
With a partner, alternate full rounds for 3 rounds each of:
20 Frogs
20m Bear Crawl (10m forward, 10m backward)
-then-
Alternate full rounds for 3 rounds each of:
20 Mustangs
20 Kick-sits
-then-
Alternate full rounds for 3 each of:
30 sec Hollow Hold
OPTIONAL MOBILITY
6 min Squat
-then-
3 rounds of:
10 sec Tuck Hang straight into 20 sec Dead Hang
1 min Wall Pigeon each leg
6 min Squat
-then-
3 rounds of:
10 sec Tuck Hang straight into 20 sec Dead Hang
1 min Wall Pigeon each leg
