Warm Up 5 minute easy jog
-Then-
30s Bottom of the squat
-Then-
Foam Roll
10-15 passes per bodypart
Hamstrings
Calves
Quads Workout Run 5k for time
*Aim for 90% of your max 5k time Accessory Core Circ
Warmup 5 min of Single Unders or 3 min of Jumping Jack -Then- 2 Rounds 10 Ring row OR dumbbell/barbell/bag bent over row 10 Sit-up 10 Push-up Full Kit Workout 8 Rounds 5 Bent over barbell row, pick we
Warmup 5 Min double under practice OR 5 min easy bike -Then- 2 Round 10m Duck Walk 5 Squat Jumps 10 Alternating Quad Pull 5 Squat Jump 10 Spiderman Stretch 5 Jump Squat 20 Sumo reach 30s Front rack st