Warm-Up | Performance & Fitness
Two sets of:
Run x 200m
Bodyweight Walking Lunge x 20 steps.
Followed by…
One set of:
“Weight Plate Squat Warm-Up”
Heels-elevated T-Spine Rotations x 3 per side
Heels-elevated Flex and Extend x 6 reps
Front Foot Elevated Split Split Squats x 6 per side
Plate Elevated Cossack Squats x 6 per side
Tempo Plate Squats x 3 reps @ 32X1
Then…
Five rounds for time:
50 Double-Unders
400 Meter Run
30/22 Calories of Assault Bike
20 Walking Lunges with Farmer’s Carry (24/16 kg KBs)
Time Cap = 40:00 Minutes
Only did 4 Rounds; had to pick up the baby from daycare and only had 35mins to workout.
Did all movements RX: 34:24
Only time for 4 rounds- 27:52- lunges done with 35# dbs.
28:37
5:30/5:30/6:00/6:00/5:37