Warmup 5 min easy bike/row/ski erg/ -Then- 2 Rounds 10 Big arm circles forwards 30s Wrist stretch 10 Side to side arm swings Full Kit Workout 5 Rounds: 8 Single arm concentration curl (each arm), pick
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