Saturday
Roll lower body
Baseline
3x
10 OH wall facing squats with PVC
10 Stick DL drill
High knees
Butt kicks
100m run
Work capacity
Partners!
2x
A- 100m overhead lunges with ball
B- 100m run
Then,
A- 100m traveling swings
B- 100m run
Then,
1 mile run (one partner runs at a time. Divide intervals as desired)
Repeat for two rounds!
*A starts moving while B runs to 50 and back, then to A, where partners swap. B takes over the exercise while A runs to 50, back to curb, then to partner. Continue swapping after runner returns to working partner, until lunges and swings have covered 100m.
For a super Saturday solo workout, do this version instead:
1 mile run
100m walking overhead lunges
100m traveling swings
1 mile run
Durability
Roll glutes and hamstrings with ball
Stretch!