Workout Breakdown VIDEO 400m run (1:00 out/back) ——– 3 rounds: 10 straight legged sit ups 10 down dog push ups 1 wall climb w/ 6 shoulder taps 5 slow air squats 3331 tempo 5 sumo

Workout Breakdown VIDEO 200m run (:30 out/:30 back) 20 jumping jacks 20 seal jumps 10 burpees Stretching: 1:00 r/l samson stretch 1:00 r/l piriformis stretch 1:00 r/l calf stretch 3 rounds: 8 Plank up down’s

https://www.youtube.com/watch?v=FKD3XnKLgnQ 200m run (:30 out/back) 1 set of fence drills 2 rounds: 20 Pelvic raise 5  Tempo squats 3331 5 Squat w/ thoracic twists 10 Plank to down dog toe taps 10 alternating step ups

https://www.youtube.com/watch?v=_NMQ8jaSMM4 3 rounds: 10 reach throughs 10/10 side plank reach throughs 3 inch worms 5 slow push ups :03 descent 6/6 single arm strict high pull 6/6 single arm strict press 6/6 single arm cross

https://www.youtube.com/watch?v=DwfKV9Ox2dA 3 rounds  12 lunge to instep :30 lunge to instep hold (L/R) 10 good mornings 5 squat with thoracic twist 12 reach throughs 12 air squats :30 bottom squat hold HOME GYM: 16:00 emom

https://www.youtube.com/watch?v=aqAFPaXSJew 2 rounds  200m run ( :30/:30 )  20 pelvic raises  10/10 single leg pelvic raises  5 burpees  5/5 cossak squats 2 wall walk 10 superman 20 buttwalks 3 super sets 12 cossak squats -Body