Author: Dennis Lesniak

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

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

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