Monday, June 13th, 2022

warm-up (12 minutes)

every 3 minutes on the minute x 4 rounds
5 forward shuttle runs
5 backward shuttle runs
10 dynamic squats stretch
10 cat cows
remaining time plank toe taps

GOBLET SQUATS

Every 1:15 minute on the minute x 4 rounds
goblet squats x 12 reps

*holding the goblet in front allows most to hold a better squat pattern. This session is to accumulate reps in a good squat pattern improving overal squat techinque.

As many rounds as possible x 20 minutes

30/25 cal air bike
30 alternating lunges
400m run
30 sit-ups

*this aerobic session should be paced so you can work throughout the complete 20 minutes, push yourself to a state of heavy breathing with labored speech