Strength Day
Warm Up:
Row 500m
Run 400m
6 Inch Worm with Push Up
10 leg Swings (each leg)
Mobility
Active Hinge (1-2min)
Armless Prayer (45 sec)
Full T Hip Opener (30 sec each side)
Strength:
Options:
5-5-5-5-5 Heavy Front or Back Squat
or
10-10-10-10-10 Lighter Front Or Back Squat
Superset: (must pick two each round)
10 Glute Bridges
20 Split Leg Lunges (10 per leg off bench)
20 Single Leg Deadlift (10 per leg with DB)
**legs to sore, pick cardio or something else, don't skip 🙂