Warm-up: 20 Arm Circles, 20 Leg Swings, 20 Lunges w/ Twist, 20 Backward Lunges, 20 Clapping Push-ups, 800m Slow Jog
Static Stretch: 10 Minutes Total – Hamstrings, Hip Flexors, Quads, and Calves
None…It’s a rest day. Seriously.
Finisher: Stretch 10 Minutes Total – Hamstrings, Hip Flexors, Quads, Calves, Groin, and anything else that may be tight (think upper body here, as well)
Warm-up: 10 Normal/Wide/Narrow Air Squats, 10 Reptile Push-Ups, 5 Burpees, 10 Height Jumps
Static Stretch: Rotator Cuff Stretch (1 minute), Hip Opener (2 minutes), Straight/Bent Leg Calf Stretch (30s), Samson Stretch (1 minute)
MetCon – For Distance:
20 Minute Run – every 3 minutes stop and perform 10 Split Squat Jumps and 10 Air Squats
(Score = Total Distance)
Finisher: Repeat Previous Stretches!