4 ROUNDS
400m Run
50 Air Squats
General Warm Up
3-5min of Cardio of Choice, followed by…
3 ROUNDS
5 World’s Greatest Stretch on Each Leg
5 Push Ups
10 Squats
10 Bodyweight Rows or Pull Ups
Specific Warm Up
Get in that good Hinshaw Warm Up and then it’s GOOOOO TIME, DOOLEY!
10-20 steps/yards of each movement:
Over the Hurdle Sideways
Over the Hurdle Forwards
Knee to Chest
Figure 4
Lunge and Reach
Lunge and Twist
Tin Soldier
High Knees
Butt Kickers
Straight Leg Bounce
Side Shuffles (with and without arms)
Workout of the Day
4 ROUNDS
400m Run
50 Air Squats
Workout Notes
If you are a Beyond the Whiteboard user, this workout is a fitness level test in the “bodyweight” category. This workout is pretty simple! Just speed, speed, speed.
Run Modifications
If you are not running and have no equipment to utilize, let’s go with a substitution of 1:00 of Jumping Jacks/Jump Rope + 1:00 of alternating between butt kickers/high knees/running in place. If you DO have other cardio equipment at your disposal, swap in:
500m Row
1000m C2 Bike
25 Cal Assault/Echo Bike
Do not do burpees if you are doing Day 5!
Air Squat
This is a TON of air squats in a short amount of time and it will be too much for many people! Bring that number down to something that is uncomfortable, but repeatable. Another option is to make it a time controlled element and do as many air squats as you can in one minute. Or ninety seconds. Anything like that would do nicely!
Optional Accessory Work
Accumulate 25-75 Hand Release Push Ups in as few sets as possible!
Cool Down
1-2min Couch Stretch each leg
1-2min Foam Rolling Each Quad (Front of thigh)
1-2min in Child’s Pose
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