Thursday April 25th, 2024

WARM UP

200m run

200m Row/Ski

MOVEMENT/MOBILITY –

In 50′ increments:

High knees

Butt kickers

Lunge w/ twist

Reverse lunge w/ OH reach

Karaoke x 2

Small bound Bound for height

Bound for distance

then,

:30/:30 Figure 4

10/10 Leg Swings

:30 Squat Hold rig assisted

10 Air Squats

SWEAT DAY!!!

For Time:

1000m Run

1000m Row/Ski

50 Air Squats

800m Run

800m Row/Ski

40 Air Squats

600m Run

600m Row/Ski

30 Air Squats

400m Run

400m Row/Ski

20 Air Squats

*good leg endurance test here, most of the volume is at the beginning so start steady and pick up the pace at the end

*should help flush legs after our 5×5 yesterday