Thursday, May 23rd 2024

WARM UP

1:00 Easy Machine

then,

200m Jog

10 Step Ups

10 Glute Bridges

then,

1:00/1:00 Box Pigeon

:30 Armless Prayer

:45 Straddle Stretch

*grab light KB

2 Sets

8 KB Swings

4/4 KB Hip Flexor Pick Ups

then,

5 KB Jefferson Curls

10 Deadbugs

SWEAT DAY!!

For Time:

.100/75 Cal Machine of Choice

+ 2min rest

3 Rounds

600m Run

30 American KB Swings

30 Bodyweight Box Step Ups

+ 2min Rest

50/40 Cal Machine of Choice

*40 Minute Cap

*push hard but not all out on the machine

*focus on running hard and using box step ups to recover, use a weight that requires no more than 1 break on KB Swings