11MAY

W14D1

GOOOOOOOD MORNING CronusFam, today we continue for the last couple weeks of the program before we shift to Ranger V7/5 (the numbering makes sense, we swear)

Warm Up:
5 Rounds - 20m Lateral Run (each side) + 40x Jumping Jacks (side straddle hope for you guys out there who really need the translation) + 100m Rearwards Run + :20 Pushup Hold

Strength:
Supersets
4 Rounds
1) Pistol Squat to Seat/Platform x10 + Pull Up x8
2) Bulgarian Split Squat x12 + Bentover Row x10
3) Wall Sit :75 + Chin Up x10

Conditioning:
8x400m Run
Every lap complete: 30seconds of max effort alternating jumping lunges and then 20x Shoulder Taps
Shoulder taps are in the push up position, and you individually take each hand and bring it up to “tap” your planking shoulder
Do the runs at 80% of your max effort pace, so somewhere a little slower than your 2-mile pace, but way quicker than your tempo runs.