Workout of the day
Monday, May 1st 2023
WARM UP
10/10 Leg Swings
10 High Knee Pulls
10 Tin Soldiers
10 Heel/Toe Rocks
15 air squats
200m Run
15 air squats
MOVEMENT/MOBILITY – Lax ball, light band
:45 lax ball glutes / side
:45 lax ball pec / side
:30 banded ankle distraction / side
10 Spanish Squats
PRIMER
10 Back Squats w/ Hip Circle
10 Glute Bridges
10 Lateral Walks
STRENGTH
Every 3 Minutes x 3 Sets
10 Back Squat @ 45-50%
1:00 wall sit
right into
Every 2 Minutes x 3 Sets
3 Back Squat @ 70-80%
GET FIT
From Time:
21 Deadlifts (185/125) (Rx+225/155)
300m Run
15 Deadlifts
300m Run
9 Deadlifts
300m Run
21 Deadlifts
*14 Minute Cap
*Should be able to do the first 21 with no more than 1-2 Breaks
*absolutely no bouncing, tap and go