AT HOME WARM UP:
Cardio for 5:00 (any combo)

Wall Calf Stretch x1:00
Tempo single leg calf Raises with slow negative for 10 per side (3 sec lowering)
Splits Stretch x 1:00 ea side
Backward Hurdle Walk plus Toe Touch balance x 5ea (Try to hold balance point for 3 secs each)
Push Up Hand Walk (Single Leg Hand Walks) x 1 Push Up and 2 SL hand Walks for 5 total
Leg kicks and side Swings x 5ea side/way
Split Squat Jumps for speed and quickness instead of height x 10 total

AT HYDRO:
1000m Row
1000m Ski or 1600m Bike
* 22 minute AMRAP

Same combo as last week trying to at worst match your total distance covered last week but with longer distances than last week…

AT HOME:
Same combo as last week but with slightly longer distances or do the 30 minute but try to cover just a little more distance than prior week…

Get after it! 🙂

Justin VanBeek

Written by: Justin VanBeek

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