Friday, April 15th, 2022

WARM UP

2 Sets

200m Jog

10 Wall leaning Calf Raises

10 Wall leaning Toe Raises

10 Step Ups

then,

2 Sets

:30 Side plank (L)

5 Air Squats

:30 Side Plank (R)

5 Box Jumps

STRENGTH CIRCUIT

3 Sets For Quality (On a 10:00 clock)

-100m Farmer Carry KB/DB (AHAP with no more than 1 break)

-5 DB Squat Jumps (use light DBs here)

-1:00 Wall sit (weight if needed)

GET FIT

3 Rounds For Time:

-400m Run

-30 DB Snatches (50/35)

-20 Box Jumps (24”/20”)

18 Minute Cap

RECOVERY

2 Sets

1:00 Banded Hamstring Stretch

1:00 Banded Quad Stretch

:30 Wall Calf Stretch

EXTRA CREDIT

4 Sets

-12 DB Hammer Curls

-10 DB Overhead Tricep Extensions