Strength-Endurance #1: Full Body

Warmup

  • Leg swings, 20 x front, 20 x lateral
  • Row 5 min

Workout (minimize rest in between, keep HR up)

  • 25 pushups
  • 25 air squats
  • 10 min row, alternate 1 min fast, 1 min slow
  • 25 pushups
  • 25 air squats
  • 25 box jumps (or step ups)
  • 10 min row, alternate 30 sec fast, 90 sec slow
  • Max set of thrusters (light weight)
  • 20 windshield wipers
  • 20 cross-knee crunch
  • 20 reverse crunches

Cooldown

  • 5 min row
  • Static stretching, hold each for 30-45 sec, full, controlled breaths
    • Lunge stretch (both sides)
    • Hamstring stretch
    • Quad stretch
    • Pigeon stretch
    • Lying ab stretch
    • Cross-leg trunk rotation (piriformus stretch)

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