Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe. Make sure the shoulders are ready.
Part 1
3 Rounds
10 Pull ups
10 push ups
10 situps
10 squats
10 back ext
*** Couch Stretch ***
Part 2
Back Squat
5-5-3-3-1-1
Part 3
Light run, row or bike for 15 min
Follow up with stretching
This is a great workout to do before our spartan racers hit the course on Saturday. Good hormones will be released with the heavy back squats Good luck to the runners, and have fun.
Alt Wod
As above
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