KB Deads, Goblet Squats, & Run

Warm-up:

300 Single Jump Ropes or 3 Minutes of Jump Rope Practice

2 x 10 R & L Single Leg Isolation (Front + Side + Back = 1)

20 Good Mornings (Light Bar or PVC Pipe)

Down Dog to Runner's Lunge & Twist

Down Dog to Pigeon

Resistance Band Chest & Shoulder Mobility


Option 1 > 3 Months

Complete 5 Rounds for Time

400 m Run/Row or 2:00 Assault Bike

15 KB Single Leg Deadlifts R 25/35

15 KB Single Leg Deadlifts L 25/35

15 Goblet Squats 25/35

15 Pushups

15 Standing Resistance Band Rows (Heavy)


Option 2 < 3 Months

Complete 4 Rounds for Time

400 m Run/Row or 2:00 Assault Bike

15 KB Single Leg Deadlifts R 15/25

15 KB Single Leg Deadlifts L 15/25

15 Goblet Squats 15/25

15 Pushups

15 Standing Resistance Band Rows (Medium/Heavy)


Option 3 < 1 Month

Complete 3 Rounds for Time

200 m Run/Row or 1:00 Assault Bike

10 KB Single Leg Deadlifts R 10/15

10 KB Single Leg Deadlifts L 10/15

10 Goblet Squats 10/15

10 Pushups

10 Standing Resistance Band Rows (Medium)


Option 4: Strength Focus

Complete 1/2 the main workout then warm-up sets of Back Squats.

Then,

3 x 5 AHAP Back Squats

Rest 2-3 minutes between each set