Hot Shots Part Deux
Prep Time: 10 minutes
Time Cap: 10 minutes
Cool Down: 5 minutes
Description
This workout is all about dialing in your breathing and being efficient with your running technique, use your hamstrings to pull the heel up towards your glutes and lean forward. Air Squats should be picture perfect, keep your weight in the middle of your foot. DB Renegade Rows should be light and capable of finishing the whole set without stopping or not more than one break.
Warm-Up
Equipment required: Nothing or light/medium band
10 Sciatic Nerve Floss each
AMRAP 6:
– 1 each Side/Side Deep Lunge + Twist
– 5 each Banded Bird Dogs
– 5 Band Overhead Goodmornings
– 10 Russian KB Swing
Workout of the Day
Hot Shots Part Deux
100 Russian KB Swings (70/53)
*EMOM: 8 Burpees
– Goal: Tough effort. This starts with KBS so out of the gate shoot for a big UB set, Burpees start at the 1:00 mark. Try to complete under 8:00
L3: (62/44)
L2: (53/35)
L1: (26/20) (Up downs)
Accessory Work
Single Leg Glute Hip Thrust
4 x 5 + 3 count at top of each rep. Rest as needed.
Cool Down
– Active Straight Leg Raises
x 20 reps each side