05/07 – Liberty Bell
June 30, 202409/07 – Catching Fire
July 7, 2024WARM-UP
Banded Glutes
6:00 AMRAP
5 Russian Kettlebell Swings
10 Alternating V-ups
10 Single Leg Calf Raises (each)
10 Box Step-ups
STRENGTH
Build up to a Heavy Front Squat
(10-12 minutes)
WORKOUT PREP
2 sets:
4 Kettlebell Swings (build in weight)
4 V-Ups
2 Box Jumps (build in height)
WORKOUT – The Hunger Games
30-24-18-12-6
Kettlebell Swings (24/16)
V-ups
10-8-6-4-2
Box Jumps (30/24)
COOL DOWN/MOBILITY
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 x 10 Reverse Leg Raises
4 x 5 Quad Foam Rolling
1 Min Cat Cow
