Warmup
For 8 rounds
50s Easy
10s Hard effort
–Then–
2 Rounds
30s Each
Childs pose
Bottom of the squat
Seated hamstring stretch
Hang from pull-up bar
–Then–
2 rounds
5 Air squat
5 Alternating lunge steps
5 Overhead squat with empty barbell
5 Sotts press with pvc pipe or empty barbell
Workout Notes
Adding a twist to a 5k run today! The addition of the air squats will moderate the pace!
Goal time would be 75-80% of your current pr max 5k row.
Workout
Run 5k
*Every 3 min starting at 0:00 perform 15 air squats
Accessory
3 Rounds for quality
3×5 Alternating dumbbell hammer curl OR sandbag curl, pick heavy weight
3×5 Reverse grip curl, pick heavy weight
3×5 Strict chin up (banded if needed), OR bent over row
*Rest 1-2 min between sets
and then