Thursday, December 28th 2023

WARM UP –

200m Run or Row

In 25′ increments

High knees + butt kickers

Lateral shuffles + Karaoke

A skip + B skip

Walking lunges

Single leg broad jump

MOVEMENT/MOBILITY

:30 90/90 stretch leaning into front hip + :30 leaning into back hip / side

8/8 90/90 rear ankle internal rotation liftoffs

10/10 seated single straight leg liftoffs w/ :02 hold at top

:30 half kneeling adductor stretch / side

5 glute bridge walkouts

:30 v sit to right/left / side

8 hand release push ups

SWEAT DAY!!!!

For Time (32min CAP)

2x

400m Run

40 A Squats to 6″ plate (#45 and #15)

400m Run

40 DB Bench Press @ 50/35s

right into

1x

800m Run/1000m Ski or 2400m Echo

NOTES sub 500m Row/Ski or 1200m Echo for run if weather is bad or icy

Ideal bench press weight should be done in 3-4 sets.