Run 400 meters, then 3 rounds not for time:
10 hip extensions at tempo (explode up, hold for one second, lower for 5 seconds)
15 bent over lateral raises with plates (pause at the top, palms up, thumbs out!)
40 lateral band walks
Do the hip extensions weighted and pay attention to the tempo. The lateral raises should burn. Do 20 lateral band walks to the left, then 20 lateral band walks to the right.
Spend 10-15 minutes mobilizing a restriction you have. If you don’t know a good mobilization, ask a coach!
Workout of the Day
30 Thrusters (95/63)
500 meter row
This workout is capped at 10 minutes.
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