Tuesday 5.19.2020

Warm-Up
400 Meter run

Dynamics
Samson stretch (6 repetitions)
Over the hurdle (8 repetitions)
Knee to chest (8 repetitions)
Figure four (8 repetitions)

Workout
“Gorilla Glue”
For Time:

60 Kettlebell swings (53/36)
500 Meter run
40 Kettlebell swings (53/36)
300 Meter run
20 Kettlebell swings (53/36)
100 Meter run

Movement Considerations
Kettlebell swings – Pick a weight that allows you to complete 10-20 repetitions while you’re TIRED. If you don’t have a kettlebell then perform a ground to overhead movement with your odd object.

Running – If you are dealing with an injury that is preventing you from running then I would perform burpees or mountain climbers. Pick a rep scheme that keeps you around 2:00-2:30 minutes for your 500 meter equivalent. About 1:00-1:30 minutes for your 300 meter run, and 30-40 seconds on your 100 meter run.

Cool Down
2 Minute walk immediately after workout.

Mobility
Pigeon stretch (1 minute each leg)
Child’s pose (1 minute total)