Workout Plans
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Day 17

Equipment Yes
Mobility: Squat Position/Shoulders. Flexibility: Chest/IT Band.

Exercise 1A

Forward and Backward Leg Swings You'll need: Chair How to
Forward and Backward Leg Swings thumbnail
3 sets
10 reps
-- rest

Exercise 2A

Side-to-Side Leg Swings You'll need: No Equipment How to
exercise image placeholder
3 sets
10 reps
-- rest

Exercise 3A

3 sets
-- reps
-- rest
*10 meters of running with high knees

Exercise 4A

3 sets
-- reps
-- rest
*10 meters of butt kickers ((jog forward bringing heels up to the glute)

Exercise B

Barbell Front Squat You'll need: Barbell, Squat Rack How to
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5 sets
5 reps
90 sec rest
Perform at 65%x1RM.

Exercise 1C

Burpee How to
Burpee With Pushup thumbnail
-- sets
10 reps
AMRAP rest
8 min AMRAP

Exercise 2C

Barbell Front Squat You'll need: Barbell, Squat Rack How to
Barbell Front Squat thumbnail
-- sets
10 reps
AMRAP rest
8 min AMRAP (115/75)

Exercise 3C

-- sets
8 reps
AMRAP rest
*Hand-release pushup. (pause with chest on ground and lift hands 1 inch. Then complete push up). Rest for 3 minutes before D.

Exercise 1D

Burpee How to
Burpee With Pushup thumbnail
-- sets
10 reps
AMRAP rest
6 min AMRAP

Exercise 2D

Thrusters You'll need: Dumbbells How to
Thrusters thumbnail
-- sets
6 reps
AMRAP rest
6 min AMRAP. (115/75)

Exercise 3D

Squat Jump How to
Squat Jump thumbnail
-- sets
12 reps
AMRAP rest
6 min AMRAP
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