11/28 Wednesday

Warm-Up of your Choice

Dynamic stretch,ballistic stretch, MFR

10 minutes of work @ 75% effort:

Row

–5 min recovery

10 min @ 75%:

25 double unders

10 AbMat sit-ups

10 walking lunges

–5 min recovery

10 min @ 75%:

Run

–5 min recovery

10 min @ 75%:

25 double unders

10 back extensions

10 walking lunges