Mobility

Foam roll quads and lower back ~ 2 minutes

Warm-Up

Run up and back to 1st St. Then 2 rounds: 12 steps duck walk, 8 inchworm push-ups, Butt kicks up and back, high knees up and back, :30 hip flexor wall stretch ea. side

 

Advanced Class:

Barbell Lunge: 3 x 8 (alternating, 4 ea. leg) straight sets @ 7-8RPE (~80-85% of set of 8 from 4/24/13)

 

Alternate max rep sets w/minimal rest until you reach 50 reps of each movement:

Bulgarian Split Squat (50 ea. leg, no added weight)

Hanging leg lift

 

3 rounds for time:

40 Double Unders (sub attempts)

10 Burpees

 

Intermediate On-Ramp:

Barbell Lunge: 3 x 8 (alternating, 4 ea. leg) straight sets @ 7-8RPE

 

Alternate max rep sets w/minimal rest until you reach 30 reps of each movement:

Bulgarian Split Squat (30 ea. leg, no added weight)

Hanging leg lift

 

3 rounds for time:

30 Double Unders (sub 60 singles + 10 jump 1/4 squats)

10 Burpees

 

 

 

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