Monday October 23rd
QOTD: Name your favorite restaurant for a cheat meal!
Warmup
High knees, butt-kickers, soldier kicks, sumo squats, lunge out twists, bear crawl, crab walk, burpee broad jumps, then stretching, Deep squats+hold, Hip openers Straddle reach/pike reach (tuck and reach)
Strength 15 minutes
Overhead squats
5×4 start at 50% go up in weight each set
21 minute AMRAP
5 Squat cleans (add weight each round, start at 95/65 then 115/85, 135/95, 155/105, 185/135, etc)
10 Hand-release push-ups
50 Double unders
200m run