Friday – 100215

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The one and only, 4 years strong!

Warm-up/Injury Prevention
3 Rounds NOT for time:
Run with jump for 30 seconds
10 Pull-up retractions
10 Walking lunge hip flexor stretches (5 each leg)
10 Hip extensions with focus on glute activation

Workout of the Day
In 20 minutes,
Run 1 mile, then climb as high as you can in remaining time:
2 Standing lunges (115/83)
2 Chest-to-bar pull-ups
4 Standing lunges
4 Chest-to-bar pull-ups
6 Standing lunges. . .
6 Chest-to-bar pull-ups

Standing lunges are lunges performed by stepping out and back, no walking.  The lunge amount in the ladder is total, not per leg.

Post your scores to the Whiteboard.

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