Tuesday 01/21/2025

WARM-UP

200m Run

Into…

2 ROUNDS

5 Inch Worms into Up Dog/ Down Dog

10 Good Mornings

8 Jefferson Curls

5/5 Bodyweight Lunges

10 Shoulder taps

5/5 Cat/Cow

Into…

200m Run

2 ROUNDS

5 Tempo RDL (31X1)

5/5 BB Front Rack Lunges

10 Up/Downs

STRENGTH (ALL) — 5×3 Deadlift* (31X1)

Deadlift for load:

#1: 3 reps

#2: 3 reps

#3: 3 reps

#4: 3 reps

#5: 3 reps

WORKOUT (PERFORMANCE)

AMRAP × 12 MINUTES

200m Run

5/5 Front Rack Lunges (115/75)

20 Up-Downs

(Score is Rounds + Reps)

KG BB: (52.5/35)

WORKOUT (FITNESS)

AMRAP × 12 MINUTES

200m Run

5/5 Front Rack Lunges (75/55)

15 Up-Downs

(Score is Rounds + Reps)

KG BB: (35/25)

OPTIONAL COOL DOWN (ALL)

ON A 10:00 RUNNING CLOCK…

Foam Roll or Stretch as Needed

 

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