Today’s Workout

Warm Up

  • 200 m Jog
  • 30 Banded Marches
  • 30 Banded Lateral Steps
  • 10 Curtsy Lunges (Each)
  • 10 Cossack Squats
  • 5 Good Mornings
  • 10 Back Rack Lunges
  • 200 m Jog
  • 6 Tempo Back Squats (60X2)

Strength
Every 2 min. for 7 Sets

  • 3 Tempo Back Squats (60X2 – 50-55% of 3 RM)

Conditioning – “Harry Trotter and the Order of the Knee-nix” – Last done 7/28/21
AMRAP 15

  • 200 m Run
  • 12 Heavy DB Lunges (1 DB held any style)
  • :30 Rest

Accessory
4 Sets

  • :30 Standing Plate Halos
  • :30 Side Plank (Each side)