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Warmup: Dynamic Stretch: Workout: Workout: For Time Cooldown: Warm-up: Dynamic Stretch: Workout: Cooldown: Warm-up: Dynamic Stretch: Strength: Every Minute on the Minute for 10:00 Do: Workout: Yoga:
4 Sets each
200 Meter walk or jog
20 Jumping jacks
10/10 High kicks
Hollow Body Inchworm + Push-up + Downward Dog
Tabata (20 Seconds of max reps, 10 Seconds off x 8 Sets of each movement)
Mountain climbers
Supine toe touches
21-15-9
Air squats
Plank shoulder taps
No push up burpees
*Do 21 Reps of each movement first, then 15 Reps, then 9 Reps
Low Back, Hips and Hamstrings
400 Meter run
Hollow Body Inchworm + Push-up + Downward Dog
Run: 30-45 Minutes @ 85% Effort
Low Back and Legs
4 Sets:
30 Second run
15 Air squats
10/10 Plank Shoulder taps
10 Inch Worms
Hollow Body Inchworm + Push-up + Downward Dog
Minute 1: :30-:45 Arch Hold
Minute 2: :30-:45 Max rep Plank Shoulder Taps
Every 4 Minutes x 4 Sets Do:
200 Meter run
15 Jump squats
6 Burpees
Shoulders and Spine