Whiteboard Brief:

Warm Up:

2 Rounds, Tabata style

(:20 seconds on :10 seconds off)

High Knees

Arm Swings Across/Up and Down

Prisoner Squats

Strict Press

Calf Raises

Build: Hammies

“Romanian Deadlift Marathon sets”

3 sets:

10 Reps of the following stances:

Close (feet 1-2 inches apart)

Hip width

Shoulder width

Sumo (hands between legs)

*Yes, 40 reps per set.. try not to put the KB or DB’s down!

Rest 90 secs – 2 mins b/w sets

Conditioning:

15 Min AMRAP:

10 Single KB or DB Squat Cleans

15 Weighted Sit Ups

25 Alt. Toe Taps

Run 200 Meters