5.21 Thursday | Gym

Warm Up

WALKING

5 Minutes

Choose your cardio

TREADMILL WALKING BACKWARDS

2 minutes

Optional. Great for your knees

wall facing leg swing

60 seconds Switch legs halfway

Big loose swings

Alt knee pull

30 seconds Alt legs

Tight squeeze up and slow control down

Circuit 1 — 4X

Perform this block at a steady pace. This is NOT a sprint today. Rest 60-90 seconds between rounds

EQUIPMENT
DUMBBELLS
BOX
WEIGHTED BALL

EXERCISES
12 reps KB SWINGS
12 reps ALT LUNGE BALL SLAMS total reps
24 reps BEAR CRAWL ROW count each row
24 reps ALT POWER UPS
12 reps SINGLE ARM HANG SNATCH Left Side
12 reps SINGLE ARM HANG SNATCH Right Side
60-90 seconds Between rounds. Repeat 4X

KB SWING

12 reps

Explosive thrust with the hips to move the KB to low chest or high chest height

ALT LUNGE BALL SLAM

12 reps

Explosively throw the ball to the floor before fallowing it with your body

bear crawl row

12 reps

Rowing up and back toward your hip. Feet are wider to help stabilize

alt power step up

24 reps

Option to toe tap an low object on the floor to modify

single arm hand snatch

12 reps Left Side
12 reps Right Side

Explosive pull up and continue punching the weight up towards the ceiling

Circuit 2 — 6X

Notes- Conditioning intervals. 30 seconds of steady work (not a sprint) 60 seconds of rest. Repeat 6 rounds.

EQUIPMENT
ROWER

EXERCISES
30 seconds Rower
60 Seconds Rest

ROWER

30 seconds work (not a sprint)
60 seconds Rest

Option to perform this block on a bike or ski erg if available.

REST

60 seconds of rest

Stay on the Bike (or cardio equipment you are on)

Cooldown

standing cross hamstring

30 seconds Alt legs

Maintain a soft bend if needed

alt runners lunge

30 seconds Alt legs

deep squat + hamstring stretch

30 seconds

scorpion

30 Seconds alt directions