Warm up
5 minutes of belly breathing…
I think we all need this.
Then
3 rounds
10 deck squats
10 Cossack squats (total)
10 single arm high pulls each side
10 band pull apart or bent over lateral raises
Then
5 minutes cardio
Jog/row/bike/jump/swim??? Hey if you got a pool do it!!! Send a video
Then
12 minutes cap
10 thrusters (L)
10 one arm rows (L)
10 oh lunges (L)
200 m run with weight
10 thrusters (R)
10 one arm rows (R)
10 oh lunges (R)
200 m run with weight
This weight shouldn’t be heavy. If using a barbell keep it light and perform the workout as two arm movements. For the run carry a heavy plate (35-45)
You should be able to go u broken on one round if you had to!
Cool down
2 minutes
Walking hamstring
2 minutes
Walking hip flexor
Then
5 minutes of belly breathing
Done
10 10 pound squats
10 10 pound dL L
10 10 pound left lunges not over head
200 meter run with 25 pounds
Repeat all right side
Time 4:52