Warm Up
AMRAP5
10 Jumping Jacks
10 Hip Circles
5 Inchworms
5 Thoracic Rotations R/L
Advanced (No Equipment Needed)
3 Rounds
1 Mile Run
50 Lunges – alternating
50 Push Up
Limited Equipment
4 Sets
30 Sec Side Plank – per side
30 Sec Glute Bridge Hold
10 Double DB Upright Row
10 Strict Pull Ups
Then
5K Row or Bike
No Equipment
4 Sets
30 Sec Side Plank – per side
30 Sec Glute Bridge Hold
10 Prone W-Y Raises
10 Scap Push Ups
Then
5K Run
Notes:
- Prone W-Y Raise
https://www.youtube.com/watch?v=3echCzX2IzE - Part 1 today is all about strengthen the midline and Shoulders. Complete 1 set of each exercise then rest as needed before starting set 2
- Have some fun for the conditoning, maybe try a 20 minute trail run