Workout of the Day
Warm Up
500m row30' Lunge-Lunge-Squat
30' monster kicks/ floor tap
30' spiderman crawl
10 jumping lunges/leg
10 scorpions/side
300m row
10 scap pull-ups + 10 kipping swings
10 arch-to-hollows
banded 7 series
10 v-ups
Partner prisoner stretch
Work-Out Prep:
1 Rounds of:
5 knee raises
30' body weight lunges
1 Round of:
5 leg raises
30' light weight lunges (x2 KBs)
1 Round of:
5 TTB
30' med weight lunges (x2 KBs)
**Find a weight you can do at least 30' sections unbroken**
Games: Toes-to-bar/Lunge
30-20-10 reps for time:• Toes-to-bar
• Kettlebell lunge (yards)
W 24-kg kettlebells
M 32-kg kettlebells
Athletes must lunge with the kettlebells in the rack position.
Cool down
1 minute of cobra to downward dog1 minute of forward bend to reach
1 minute of pigeon pose/leg
1 minute of couch stretch/leg
1 minute of banded lat stretch/arm
1 minute of prayer stretch
1 minute of foam rolling