100 meter Front Rack Walking Lunge
Goal: Sub 15 min
Notes: Every 10 steps complete 3 Thrusters
This is a grinder for sure. Start with the walking lunge and every 10 steps complete 3 thrusters with your DB’s/KB’s/Sandbag. Don’t rush things and once you get a bit into the workout you should be able to find a consistent pace. If it’s helpful use the clock as a way to gauge your pacing and minimize rest before you get back to work. Lower the distance or reps if needed as this one can make you sore!
20 Russian Swings (53/35)
15 Box Jump (24/20)
Notes: Rest 2 min between rounds.
Some focus on the posterior a bit as well as explosive power. Try to use this as a cool down of sorts and adjust the loading as needed. It can be a great way for you to get in some blood flow to the legs to help aid in recovery. Don’t feel rushed on this one but focus on quality of movement.
Foam Roll Glutes 1x:
2-3 min per side
Pigeon Stretch 1x:
1-2 min per side