WarmUp
7:30 min Stationary Run / Run ➡ Every 2:30rd min:
9 Russian DB/KB swings - light 6 InchWorms
3 PushUps
Mobility
40 - 60 Sec Dead Hang Pull Up Bar / Table Hang
10 Walking Lunge PVC/Broomstick Passthroughs
90 Sec. PVC/Broomstick Shoulder opener
60-90 Sec Wristflow
60 - 90 Sec. Ankle Mobility
Workout
"Playdate"
⛔ No breaking between movements ⛔
5 Rounds
ME PushUps / kneeling PushUps 100 DU
ME DB Bent over Row / Standing Bent Over Row L/R
Rest 2 Minutes between Rounds
Start with your weaker side first- then match the reps with your stronger side. This will start to become nasty... don't worry... ☺
Accessory
Perform Wall Sit Hold until your glutes scream: "Let me die..." 🍑💥
Wall Sit Hold for 15 Sec
10 Sec. Rest
➡ Repeat
Cool Down
Lower Back Stretch Shoulder Stretch Quad Stretch Calf Stretch
Roadrunner
1krun 50% speed
500mwalking
1krun 80% speed
500mwalking
1krun 50% speed
500mwalking
1krun 80% speed
500mwalking
1krun 50% speed