Workout of the day
Thursday, June 20th 2024
WARM UP In 25′ increments
Jog x 4
Walking Lunge x 2
Toe Walk
Heal Walk
Inchworms
Duck Walk
High Knees
Butt kickers
A-skip
skip for height bound x 2
MOVEMENT/MOBILITY – KB, bike,
*grab KB
:30 forward fold
3 unweighted jefferson curls
2/2 curtsy lunges
4/4 KB curtsy lunges (KB in opposite hand)
:20 deep squat hold as deep as possible
:20 goblet pulse squats
:30 calf stretch on KB / side
SWEAT DAY!!!
For Time
4x
200m Run
20 American KB swings
+
3x
400m Run
20 KB lunges
+
2x
60 Air Squats
60 ab mat sit ups
NOTES KB should be a weight athletes can perform 20 swings in a row. Athletes can hold KB however they wish for lunges.