Thursday 6.4.20


200m Jog/Walk

10 Air Squats

10 World’s Greatest

10 Reverse Lunges

10 KB Swings- 5 Russian, 5 American

30 sec each: Deep Squat Hold, Ankle Dorsiflexion, Banded Hip Distraction, Pigeon Pose

Take any extra time you need to get ready for pistols!


Active Recovery – all of these movements are for QUALITY, not time. Try to do everything as perfectly as possible

EMOM 30 Minutes (:40 seconds on / :20 seconds off) — No Score, choose your own weights
Minute 1: Burpees
Minute 2: Russian Twists
Minute 3: Pistols/Romanian Split Squats (back foot on bench)/Reverse Lunges – pick the option that is best for you!! – or feel free to use a modification for your pistols
Minute 4: American Kettlebell Swings
Minute 5: Sit-ups

  • Getting sweaty – keep the intensity low and the quality high
  • Kettlebell swings are American style, finishing with the kettlebell directly overhead
    * choose a weight for the kettlebells that allows your to hold on to the kettlebell for the entire :40 seconds

MOBILITY- Rx for finishing the mobility

Foam Roll or Lacrosse Ball for 10 minutes – Athlete’s Choice