Thursday
Warm-up
Warm-up
2 minutes Rowing Running Biking
Over All Body Activation
Over All Body Activation
3 sets:
1:00 row, bike, SkiErg, and/or run
10 Kang squats
3 sets:
:30 air squats (facing the wall)
– Rest 1:00
1 set:
5 back squats (35/45 lb)
1 set:
5 back squats (35/45 lb)
4 sets:
3 back squats
Weightlifting
Back Squat (5-5-3-3-3-1-1-1-1-1)
Same reps for Intermediate and Beginner
Cool Down
2 sets:
:30 frog stretch
:30 pigeon stretch/leg
:30 frog stretch
:30 pigeon stretch/leg
