Warm-Up
5 min jump rope
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Mobility
banded hip distractions & leg curls (light and easy)
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Strength/Skill
Every minute, on the minute, for 20 minutes (4 sets of each):
Minute 1 – Deadlift x 6-8 reps @ 30X1
Minute 2 – L-Seated DB Press x 6-8 reps @ 20X1
Minute 3 – Russian Step-Ups x 10 reps on Left Leg
Minute 4 – Russian Step-Ups x 10 reps on Right Leg
Minute 5 – Supine Leg Lowering x 6-8 reps @ 5010
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Metcon
Three rounds for time of:
Row 300 Meters
20 Kettlebell Swings
10 Goblet Squats
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*Use the same kettlebell for both movements.
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Cool Down
5:00 static stretch (hamstrings!)