WORKOUT OF THE DAY

CONDITIONING

Running

400m @ moderate pace

200m @ easy pace

-then-

3 sets of:

100m @ hard pace

100m @ easy pace

* continue running, no stopping

STRENGTH

3 sets of:

12 Cossack Squats @ 20% of 1RM Back Squat

*1 sec pause at the bottom of each rep

20 Banded Hip Thrusts

OPTIONAL MOBILITY

3 sets of:

10m Ostrich Walk

20 sec Backbend on the floor or scale to Arrested Superman

-then-

5 min Squat

-then-

2 sets of:

1 min Couch Stretch on each leg

OPTIONAL FUNCTIONAL BODYBUILDING

3 sets of:

10 Front Rack Bulgarian Split Squats (each leg, using kettlebells)

30 sec Side Plank (each side)

-then-

Tricep Demolition

3 sets of:

12 Diamond Push-ups

10 Tricep Kick Backs

OPTIONAL ZUU

In pairs, 3 rounds each of:

1 lap Gorillas whilst partner Kick Sits

-then-

3 rounds of:

20 Push-ups whilst partner holds plank

-then-

3 rounds each of:

10 Frogs

5 Explodes

whilst partner rests