2021/01/15
General Warm-Up
Warm-up
2 Rounds
0:45/0:45 Supine banded hamstring stretch
8/8 Single leg good mornings, use a 0:03 negative phase
10/10 Dynamic calf stretch, hold the stretch position for 0:03
150m run
0:45/0:45 Supine banded hamstring stretch
8/8 Single leg good mornings, use a 0:03 negative phase
10/10 Dynamic calf stretch, hold the stretch position for 0:03
150m run
Metcon
Metcon
Every 2:00 for 20:00 (10 sets)
5 Deadlifts
200 Run
5 Deadlifts
200 Run
MINIMAL EQUIPMENT OPTIONS
Dumbbells
Every 2:00 for 20:00 (10 sets)
10 Dumbbell deadlifts
200m Run
Bag Option
Every 2:00 for 20:00 (10 sets)
15-20 Bag swings
200m Run
Cool Down / Mobility
Warm-up
2 Rounds
75 Seated band leg curls
0:30/0:30 Pigeon stretch on the floor
75 Seated band leg curls
0:30/0:30 Pigeon stretch on the floor
