May 11, 2022

Warmup 90:90 230 each side direction the 60 seconds of knee lifts and foot lifts each side Then Back squat 5x10 4” pause on reps 1 and 5 at bottom Workout Buzzer beater Every 3 minutes for 15 minutes 20/16 cal row 20 wallballs

May 10, 2022

Warm up3 rds60 second supinated hang15 band pull aparts10 btn pvc strict press Then2 rds 5 strict press5 push press5 push jerk Emotm 201 shoulder to overhead Workout3 rft20 toes to bar15 burpee bar hops10 shoulder to overhead

May 9, 2022

Foot drills Walking hip flexor Walking hamstring Then 3 rds 30 toe raises 100 steps backward running with band resistance Then 1 rd of run at 70% pace for workout Workout Every 5 minutes for 25 minutes Run