WORKOUT OF THE DAY
CONDITIONING
200m run @easy pace
400m run @moderate pace
200m run @easy pace
100m run @sprint pace
* continue running, no rest between reps
400m run @moderate pace
200m run @easy pace
100m run @sprint pace
* continue running, no rest between reps
STRENGTH
3 sets of:
3 sets of:
10 Cossack Squats @20% Back Squat 1RM
*1 sec pause at the bottom of each rep
*1 sec pause at the bottom of each rep
Superset with:
20 Banded Hip Thrusts (bodyweight)
20 Banded Hip Thrusts (bodyweight)
OPTIONAL MOBILITY
3 sets of:
10m Ostrich Walk
20 Arrested Supermen
3 sets of:
10m Ostrich Walk
20 Arrested Supermen
-then-
5 min Squat
5 min Squat
-then-
2 sets on each leg of:
30sec Gastrocnemius stretch
30sec Soleus Stretch
2 sets on each leg of:
30sec Gastrocnemius stretch
30sec Soleus Stretch
OPTIONAL FUNCTIONAL BODYBUILDING
3 sets of:
10 Suitcase Bulgarian Split Squats (each leg)
5 Turkish Sit-ups (each arm)
3 sets of:
10 Suitcase Bulgarian Split Squats (each leg)
5 Turkish Sit-ups (each arm)
-then-
2 sets of:
2 sets of:
Barbell Bicep Curl
*21’s BABY! (7 bottom to halfway up, 7 halfway up to top, 7 full reps)
*21’s BABY! (7 bottom to halfway up, 7 halfway up to top, 7 full reps)
-then-
Tricep demolition
3 sets of:
12 Diamond Push-ups
10 Tricep kick backs
Tricep demolition
3 sets of:
12 Diamond Push-ups
10 Tricep kick backs
* No rest between sets
OPTIONAL ZUU
In pairs, 3 rounds of:
10 Burpees
* While burpees are being completed, partner is performing Kick-sits
In pairs, 3 rounds of:
10 Burpees
* While burpees are being completed, partner is performing Kick-sits
Rest 2 minutes after final round, then
3 rounds of:
10 Half Hindu’s
* Partner holds straight arm plank
10 Half Hindu’s
* Partner holds straight arm plank
Rest 2 minutes after final round, then
3 rounds of:
10 Frogs
5 Explodes
* Partner holds parallel squat
10 Frogs
5 Explodes
* Partner holds parallel squat
