4.19.2017

Warm Up

Run 250m

Dynamic Drills

Ankle and Hip Mobility

Then 2 Rounds of:

  • Squat Jump x 5 (45/35)
  • Bar Tap x 10

Workout of the Day

A. 4 Sets

  • A1: Back Squat x 4-6 @ 30X1 – Rest 60 seconds
  • A2: DB External Rotation x 8-10 per @ 2020 – Rest 60 seconds

B. For time:

  • Run 400m
  • 4 Rounds of Cindy
  • Run 400m
  • 3 Rounds of Cindy
  • Run 400m
  • 2 Rounds of Cindy
  • Run 400m
  • 1 Round of Cindy

-24 minute cap.  1 Round of Cindy is 5 Pull Ups, 10 Push Ups, and 15 Air Squats.

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