Thursday, March 28th 2024

WARM UP

2:00 Row or Ski

300m Run

50′ toe walk

50′ heel walk

25′ pigeon toe walk

25′ duck walk on toes

50′ Karaoke

50′ butt kicks

50′ bunny hops

50′ Walking Lunges

MOVEMENT/MOBILITY – workout KBs

10 DB Deadlifts

5/5 DB Snatchs

3/3 KB split squats

:30 bottom of squat hold with DB :

30 ankle stretch with DB resting on knee

SWEAT DAY!!!

10-20-30-40

-DB Snatches

-Cal ski/row

-Walking Lunge

*400m Run after each set (4 runs total)

Notes – BW walking lunges, look to UB on DB as long as possible