WarmUp
2 rounds for Quality 200m Jog 5 Jefferson curls 10 good mornings 10 Stiff leg deadlifts 10 Reverse lunges *5 reps each leg Mobility
Foam Rolling: Thighs & Hamstrings
Workout
"Still waters run deep" Advanced:
400m Walking Lunges with weight + 400m Walking Lunges (Bodyweight) Novice:
800m Walking Lunges Rookie:
400 - 600m Walking Lunges
Cashout 3 - 5 Rounds for Quality (depending on fatigue) 10 Hollow Rocks (advanced: add weight) 10 contolled V-Ups 10 Side Planks (left) 10 Side Planks (right) 10 Reverse Snow Angels 30 - 45 Sec Plank Hold 1 Minute Rest
Roadrunner 2krun 50% speed 3 minutes rest 1krun @70 -80% 2 minutes rest 500m run @90-100%