Warm up: 3 Rounds of 1:00 – walking lunges 0:30 – bottom of the squat 1:00 – Spider-Man lunge stretch 0:30 – bottom of the squat 1:00 – dumbbell box step-ups 0:30 – bottom of the squat
Workouts: 4 rounds of 300-meter hill sprints Rest 1:00
-then-
POKROČILÍ AMRAP in 20:00 3 hillbilly sled drag 10 kettlebell swings, 53#/35# 10 kettlebell sumo deadlift high-pulls, 53#/35#
STŘEDNĚ POKROČILÍ AMRAP in 20:00 3 hillbilly sled drag 10 kettlebell swings, 35#/25# 10 kettlebell sumo deadlift high-pulls, 35#/25#
ZAČÁTEČNÍCI AMRAP in 12:00-20:00 2 hillbilly sled drag 8-10 kettlebell swings, 18#-35# 8-10 kettlebell sumo deadlift high-pulls, 18#-35#
Postworkout: 2 Rounds of POKROČILÍ 50 flutter kicks each leg 50 butterfly sit-ups
STŘEDNĚ POKROČILÍ 35 flutter kicks each leg 35 butterfly sit-ups
ZAČÁTEČNÍCI 25 flutter kicks each leg 25 butterfly sit-ups
Mobility: 4 Rounds of 2:00 each side – banded Samson stretch 1:00 – foam roll IT bands 1:00 – foam roll glutes