WARMUP: First,
:30/side Classic Calf Stretch
:30/side Downward Dog Stretch (focus on calves/hamstrings)
Then,
AGILE 8
For Time:
200 Meter Run (or 1:00)
60 KB Swings
50 Step-ups
400 Meter Run (or 2:00)
45 KB Swings
40 Step-ups
600 Meter Run (or 3:00)
30 KB Swings
30 Step-ups
800 Meter Run (or 4:00)
15 KB Swings
20 Step-ups
Notes: For KB Swings use KB/DB , or weighted backpack/duffel bag. Be sure you can do the movement safely and correctly with whatever object you are using.
3 Rounds, For Quality:
20 Alt. Deadbugs
10/side Bulgarian Split Squats
15-20 Glute Bridges w/ 2 Second Hold
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