Warm up:
Couch Stretch x 90 seconds per side Hip CARs x 5 circles in each direction per side Squat Therapy x 5 Followed by
Two sets of:
30 seconds of Banded Palloff Hold (Left)
30 seconds of Banded Palloff Hold (Right) 30 seconds of Banded Lateral Monster Walk (Left)
30 seconds of Banded Lateral Monster Walk (Right) 30 seconds of Bear Crawl
30 seconds of Jumping Lunges or Tuck Jumps Rest 60 seconds Strength:
Five sets of:
Back Squat x 5 reps @ 75-80% 1RM
Rest 2 minutes Workout:
Five rounds for time of:
10 Kettlebell Deadlifts
10 Kettlebell Goblet Squats
10 Alternating Reverse Lunges with Goblet Hold Postworkout: 1600m Run slow tempo (change directions)