Workout of the Day
Warm Up
400 meter easy jog1 minute of kneeling hip to hamstring stretch, each side
Then…
3 rounds:
15 hollow rocks
10 alternating samson lunges
5 bootstrap squats
Then…
2 rounds:
5 empty barbell front squats
5 half ranger ghd sit-ups
Then…
Take 5-7 minutes to build to your front squat loading
Lifting
Every 5 minutes for 3 sets:8 front squats - as heavy as possible across all sets
11112025
On a 15 minute clock:2000m row
Then…
As many rounds and reps as possible in the time remaining:
5 dual dumbbell Devils Press 50s/35s
10 dual dumbbell farmer lunge steps, 2x50/2x35 lbs
Cool Down
2 minute cobra stretch2 minute pigeon stretch, each side