11-12-19 Conditioning

Warm up
4 rounds tabata 20 secs work 10 secs rest of: 

• butt kicker
• side to side leg swings
• sit ups

3 rounds of yoga sequence:

• rd 1: mountain - forward fold - walk out to plank - up dog - down dog
• rd 2: mountain - forward fold - walk out to plank - up dog - down dog- three leg dog (right - left)
• rd 3: mountain - forward fold- jump to plank - up dog - down dog - three leg dog with hip opener (right- left) - *optional table

Main work

Complete the following:

• 200 meter run
• 40 bulgarian split squat (20 each side)
• 200 jump rope
• 40 bulgarian split squat (20 each side)
• 200 meter run
• 40 bulgarian split squat (20 each side)
• 200 jump rope
• 40 bulgarian split squat (20 each side)

Training notes:
Run & jump rope: the run can be substituted with a 90 sec row, 200 jump rope, or 12 burpees. If needed, choose to substitute rowing for each round instead of run/jump rope
Walking lunges: if your knees can't tolerate lunges, substitute with single leg deadlifts, or banded glute kick backs