Perfect day for a run!

 

CORE:

1/2 Kneeling Anti-Rotational Holds

* :20 each side with :10 rest between and :30 between sets (2 sets)

 

STRENGTH:

3×5 Deadlift @ 80-85% (Should be heavy, but not a max out)

* 3:00 clock per work set

* Warm Ups: 50% x5, 60% x3, 70% x2, 75-80% x2 (6-8:00 to warm up)

 

WORKOUT:

** Goal is to try to have near identical times for EACH round so feel out the first round then try to match it!

400m Run/500m Row (1/2 will start on each)

25 Wall Ball (14/20#)(Scale ball weight then reps to 20, if needed)

500m Row/400m Run (Switch your cardio)

25 Wall Ball (14/20#)

* 3 rounds for consistency & time

(20:00 cap)

 

POST ALL RESULTS TO ZENPLANNER

Justin VanBeek

Written by: Justin VanBeek

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