WARM-UP
400 METER JOG
INTO…
3 ROUNDS
10 ALT. LUNGES W/ ROTATION
7/7 SINGLE LEG RDL (NO EXTERNAL WEIGHT)
:30 SIDE PLANK RIGHT
:30 SIDE PLANK LEFT
WORKOUT
4 ROUNDS FOR QUALITY
1000 METER ROW
10 ALT. DB REVERSE LUNGES (MOD-HEAVY)
10 DB ROMANIAN DEADLIFTS (MOD-HEAVY)
30 WEIGHTED GLUTE BRIDGE UPS
COOL DOWN
STATIC STRETCHING - COACHES CHOICE.
AB CHALLENGE
:30 CRAB TOE TOUCHES
:30 HEEL TOUCHES
:30 SIDE PLANK KNEE TO ELBOW
:30 SIDE PLANK KNEE TO ELBOW
