WARM-UP
AMRAP X 4 MINUTES
100 METER RUN
10 ALT. LUNGES W/ ROTATION
5 INCHWORM WALKOUTS
5/5 SINGLE LEG GLUTE BRIDGES
INTO…
AMRAP X 4 MINUTES
10 1 ¼ AIR SQUATS
5/5 SINGLE LEG SQUATS
:20 HOLLOW HOLD
INTO…
3 MINUTES DYNAMIC MOBILITY FOR THE BACK SQUAT.
STRENGTH
BACK SQUAT
ON A 20:00 RUNNING CLOCK
5-3-3-3-1-1-1-1*
SUPER SET W/
I’S / T’S /Y’S (LIGHT WEIGHT)
BUILD TO A 1 REP HEAVY FOR TODAY.
WORKOUT
FOR TIME
1 MILE RUN
IMMEDIATELY INTO…
100 AB-MAT SIT-UPS FOR TIME
