WARM-UP
Warmup Run
400 Meters Easy
2 Rounds
30 Seconds Active Samson
30 Seconds Active Spidermans
30 Seconds Inchworm to Push-up
30 Seconds Down Dog
MOBILITY
Pigeon Pose + Lat Reach: 90 Seconds Each Side
WORKOUT OF THE DAY
“Ketty”
5 Rounds For Time:
400 Meter Run
30 Kettlebell Swings (53/35)
30 Step Back Lunges
AFTER PARTY
Cool Down
10-15 Minutes of Stretching & Rolling
Recommended Targets:
Calves
Glutes
Quads
Hamstrings
HOME GYM
5 Rounds For Time:
400 Meter Run
30 Single Dumbbell Swings (15 Each Side)
30 Step Back Lunges
BEEFED UP OPTION
5 Rounds For Time:
400 Meter Run
30 Alternating Dumbbell Snatches (50/35)
30 Single Dumbbell Box Step-ups (24″/20″)
