Tuesday, August 11th 2020

WARMUP
Team dryland warm-up, about 10 each

• Calf stretch
• Knee hug
• Quad stretch
• Single leg RDL
• Frankensteins
• Open the gates
• Close the gates
• Lunge and reach
• Heel/toe stretch
• Arm circles
• Dynamic squat stretch
• Horizontal arm circles

2:00 easy jog

RUNNING
10 sets:
Run for 1:30 (BA pace)
Rest for 1:30 between sets

“BA Pace” = best average pace, meaning try to run at roughly the same pace/effort for all 10 sets.

CONDITIONING
10 Rounds for Time:
10 object swings (or KB swings)
10 burpees over object
30 jumping jacks

Just like our other conditioning workouts, try to keep a steady pace and stay moving. Rest as needed during the workout, but try to keep your breaks short. Take steady, deep breaths. Focus on using your glutes and hips on the object swings. See videos below for demos.

COOLDOWN
Stretch for 10-20 minutes

HELPFUL LINKS
Object Swings
https://www.youtube.com/watch?v=Jqy3ja8ybBA

Burpees over Object
https://www.youtube.com/watch?v=f1j2jK-uk_M