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
