Warm-Up: 3x 10x Air Squat with 3 count pause at the bottom 10x PVC pipe pass throughs 25x jumping jacks 5x Burpees, strict push-up style then 4 x 100m sprints slowing increasing pace after full recovery Strength: Back Squat: Take 20 minutes to find a 2 RM Suggested warm up as follows: 5 @ 60% [...]
Today is a rest day! Rest Day Recovery is made for days like this.
Warm-up: 2 Sets 10/10 Pike ups 5 Push-up walk outs 10 Touch downs :30 Jumping jacks then 5:00 - Easy run Run: 5K TT or Ruck: 5K TT *Benchmark day – keep this in your records *If you can find a local 5k, do it. Cool Down: Finish with a rest interval or 3:00 mins at an easy pace, [...]