WARMUP
4 ROUNDS
:20 Alt. Standing Marches (slow high knees)
:10 Fast High Knees
Into…
4 ROUNDS
:20 Alt. Quad Stretch (slow butt kickers)
:10 Fast Butt Kickers
Into…
AMRAP x 6 MINUTES (2-3 ROUNDS)
100m Jog
5 Lunge-Lunge-Squat
10 Alt. Plank Shoulder Taps
15 Glute Bridge-Ups (option for single leg bridge-ups)
WORKOUT
EMOM x 20 MINUTES
MIN 1 – 100m Run
MIN 2 – :45 DB Goblet Alt. Curtsy Lunges (Athlete Choice)
MIN 3 – 100m Run
MIN 4 – :45 DB Goblet Squats
MIN 5 – :45 Alt. DB Slides
(No Measure)
FINISHER
3 SETS
15-20 DB Weighted Hip Thrusts*
12-15 DBL DB RDL
*Use Bench or MedBall.
-Rest As Needed b/t Sets-
(No Measure)
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