Workout: 6_19_2023

Warm up

– Guadalupe run – 5 min: Lateral band walks x 12/12 + tip toe squats x 8 + standing knee circles x 10F/10B then switch legs – 5 min: lightly weighted lateral lunges x 8 + pistol squats x 5/5 (elevate heel if needed) + Wide stance KB RDL x 10

Strength

– 10 min: 5 x Bulgarian split squat + Bulgarian RDL (Squat, stand, RDL = 1 Rep) + Partner hamstring curls x 5 + Single leg slam ball slam x 5/5 – 10 min: Partner banded back pedal >< + side plank hip dips x 1212 + Single leg slider sprinter (free foot stays off ground) x 10/10

Work

1) Entire group together: 20/20 x 5 plank jump through/Plank hold 2) 10>1 ladder with each set starting with a 100m SKi – Dual front rack goblet squats – pull ups